Exercise continues to be beneficial as we age. If staying healthy and independent is important to you as you age, you should focus on a variety of exercises that improve your balance, mobility, and strength. In fact, maintaining an active lifestyle is one of the best things you can do for yourself while you keep the candles lit on your birthday cake.
Regular exercise can also be the difference between relying on others for daily activities or needing assistance. In fact, your workout routine may need to be a little different than when you were younger. We spoke to experts to find out what kind of exercise seniors should focus on to stay healthy.
read more: Why 15 minutes of exercise can improve your health
Is exercise safe for seniors?
A common misconception among the older population is that exercise is dangerous and should be avoided. This is untrue and prevents older adults from achieving and maintaining optimal health. Fitness is the key to healthy aging.
Unfortunately, as we age, our risk for many diseases increases, according to the Centers for Disease Control and Prevention. Regular exercise can help reduce the risk of similar diseases, including type 2 diabetes, heart disease, cancer, and dementia.
When done properly, physical activity is safe for older adults and is essential to living a healthy life. The benefits of exercise for older adults are strongly supported by the CDC, physical therapists, and personal trainers around the world.
Dr. Kevin Robinson, a physical therapist and professor of orthopedic surgery and kinesiology, shared some general guidelines for seniors to exercise safely.
- Focus on minimal-impact activities like water exercises, recumbent stationary bikes, and ellipticals.
- Join a SilverSneakers program, often offered at your local health club. These are usually covered by insurance and are designed specifically for seniors. One advantage of these programs is that you can make friends, which can make it easier to stick around.
- Focus on specific muscle groups like your glutes, quads, biceps, and abs, and know your limits.
- Make stretching and balance exercises part of your regular exercise program.
Best exercises for seniors
The best exercise for you will depend on factors such as your current fitness level and any medical conditions that require a restricted or modified approach. It’s never too late to start a proper exercise program.
The CDC recommends the following weekly physical activity for adults 65 and older:
- Get at least 150 minutes of moderate aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, such as jogging, per week.
- Do strength-building exercises, such as weightlifting, at least two days a week.
- Activities that improve balance, such as balancing on one leg.
Here are some examples of exercise routines for seniors:
1. Moderate aerobic exercise
The CDC defines moderate aerobic activity (also called cardio) as a 5 or 6 on a scale from 1 (sitting still) to 10 (vigorously exercising). Activities that are light cardio for one person may be moderate cardio for another.
Walking is a common form of moderate aerobic exercise that’s especially popular among older adults. “Walking can be a great form of exercise,” says Robinson. “But many people with arthritis can’t tolerate walking long distances because the average reaction force from the ground on the knee is 1.2 to 1.5 times a person’s body weight, so even what may seem like minimal-impact exercise can be too much.”
Robinson recommends water exercise for patients with arthritis in the legs and feet: “It reduces the forces on the knees by 50 to 75 percent compared to walking on land,” he says.
Other forms of moderate aerobic exercise include hiking, running errands, certain household chores (such as raking leaves), some types of yoga, biking, and using an elliptical machine.
2. Light Strength Training
According to personal trainer and group exercise instructor Erin Stimac, functional movement is the foundation for maintaining independence, reducing the risk of injury, and improving your overall quality of life. She recommends incorporating strength training that covers basic functional movements.
- Squats (sit-stand): Squatting is an essential part of everyday life and helps improve mobility and stability.
- Hinging: Essential for tasks like picking up objects, hinging movements strengthen the lower back and increase flexibility.
- Pushing (body weight or object): Pushing movements develop upper body strength and help you get up off the ground or lift an object.
- Pulling (towards the body): Strengthens the back muscles and is important for maintaining posture and balance.
- Transportation: In life, we often need to carry things from one place to another. Reduced grip strength is closely associated with mortality and is a better predictor of risk of premature death than blood pressure.
Examples of light strength training that incorporates functional movements recommended by the CDC include weightlifting, using resistance bands, yard work, bodyweight exercises like pull-ups and push-ups, and various yoga poses.
3. Balance exercises
It is common for older adults to have poor balance, which reduces the risk of falling.
“To improve your balance, you need to do short balance exercises throughout the day, not just 10 to 15 minutes once a day,” says Robinson, who recommends the following balance exercises, which can usually be done safely at home:
- Stand with both feet in front of a counter. Let go of the counter and see how long you can maintain your balance without grabbing the counter. Repeat this movement 3 to 5 times throughout the day, increasing the number of 45-second periods to 3. Once you’ve achieved this, move on to the next exercise.
- Repeat the balance exercise above, but this time with your eyes closed.
Yoga is another common form of exercise that’s known to improve balance, according to the Johns Hopkins University School of Medicine.
Exercises that Elderly People Should Avoid
Are there certain exercises that seniors should avoid completely? According to Stimac, the answer is generally no.
“Contrary to popular belief, older adults do not need to avoid certain exercises,” says Stimac. “No one should give up on strength training for fear of injury. Instead of focusing on limitations, we should explore what exercises are right for each individual.”
If you have an illness, condition, or injury that involves physical limitations, be sure to follow your doctor’s instructions. With the right guidance and modifications, you can find a way to maintain your physical health.
Stimac says there is no one-size-fits-all approach and every older person has the right to a customised programme that will improve their strength and capabilities while taking into account their individual needs. “By incorporating personalised plans and addressing myths, we can help older people lead active and fulfilling lives,” she said.
