Safe and Effective Exercise Options for Seniors

We all know that exercise is an essential part of staying healthy. The health benefits of exercise for seniors, in particular, are impressive: staying at a healthy weight, improving balance and brain function, reducing the risk of certain diseases, and strengthening bones and muscles. These health gains can help seniors prevent falls and accidents and continue to perform activities of daily living, which means they can maintain independence for many years.

Even if you don’t think you can meet the Centers for Disease Control recommendations of at least 150 minutes of moderate physical activity plus two days of muscle strengthening per week, it’s important to remember that increasing your physical activity by any amount is helpful, even taking a daily walk around the block.

For those looking for safe and effective exercise options for seniors, the following guide includes exercises specifically designed with seniors’ needs in mind. Some exercise options focus on increasing cardiovascular health, while others focus on balance, flexibility, or strength. These aspects work together to help seniors improve their health and meet their wellness goals. 

If you have been considering a move to assisted living or memory care but are worried that you’ll lose your independence or have to leave your exercise and health goals behind, you can rest easy. The Mission at Agua Fria supports your health and wellness goals with group exercise classes tailored to every skill and mobility level and access to physical and occupational therapy in our on-site wellness center.

Cardiovascular Exercise for Seniors 

Although we think of cardiovascular exercise as vigorous running on a treadmill, any activity that raises our heart rate and makes us breathe harder than usual for an extended period can be considered cardiovascular. High-impact exercises like running can be harmful to the joints, but low-impact exercises or activities can still give you a great cardiovascular workout. Some options to consider include:

• Brisk walking, at least 30 minutes
• Dancing, including exercise classes like Zumba, which has the added benefit of improving balance and coordination
• Swimming, water aerobics, or walking in a lazy river at the pool (the buoyancy of the water eliminates stress on your joints)
• Riding a stationary bike or taking a spin class where you can adjust the pace to your skill level and needs
• Gardening, especially digging and weeding
• Golf
• Hiking, taking a nature walk, going birdwatching, walking a dog
• Tennis or pickleball

Not only do all these activities improve your heart health, but many can also be done with others, providing great opportunities to socialize and build a support system. Spending time outside in nature also benefits mental health and stress reduction.

Balance Exercise for Seniors

Even if you have never had any issues with balance before, changes in vision or the inner ears and weaker muscles in the ankles, hips, and knees as we age can begin to make it more challenging to maintain your balance, especially when walking over uneven surfaces. Fortunately, seniors can do several simple exercises every day, multiple times a day, to improve balance and strengthen the muscles that help stabilize you when you walk.

One exercise you can do is “marching” in place. While standing next to a sturdy chair, table, or counter, lift one knee at a time as high as you can, holding aloft for two to three seconds. Try not to hold onto anything for balance unless you need to. Aim for one- to two-minute sessions.

Everyday Activities

Incorporating balance movements into two everyday activities – brushing your teeth and walking across the living room – can build a healthy habit without much effort. While brushing your teeth, lift your right foot slightly off the floor while brushing the teeth in the left side of your mouth with your right hand for 30 seconds. Then, holding the toothbrush in your left hand, brush the teeth on the right side of your mouth while lifting your left foot off the ground for 30 seconds.

Another easy balancing exercise to do during the day is to walk in a straight line across your kitchen or living room, extend your arms out to either side like you’re walking a tightrope, and then slowly turn your head to one side as far as you can, count to five, and then turn your head to the other side as far as you can while still walking.

Seated Exercises

Many exercises like bicep curls, chest flys, and leg lifts can be accomplished while sitting upright in a sturdy chair that does not have arms. You can modify the marching-in-place exercise described above by doing the same thing while seated. That exercise might be an excellent place to start if you have more limited mobility. 

You can also try “sit-to-stand” squats, in which you sit in the chair, knees hip-width apart, cross your arms over your shoulders, raise your elbows, and then slowly stand up. Stand for a few seconds, then lower yourself back to the chair, hovering just above it for one second before sitting down. Repeat as often as you are able.

Another type of exercise to consider to help with balance is tai chi. Tai chi is a gentle martial art that focuses on deep breathing and flowing movements very slowly. 

Flexibility Exercise for Seniors

To improve your flexibility, consider taking a yoga or pilates class at a nearby gym or recreation center. Chair yoga can easily be done at home without an instructor. Both activities can be modified to different skill levels and mobility needs. 

Strength Exercise for Seniors

Strength training with light hand weights is a great way to maintain muscle mass. As noted previously, many upper body exercises that use hand weights can be done while seated. Resistance bands are another helpful tool for increasing strength without straining joints. 

If you’re ready for more of a challenge, try wall push-ups. Stand, facing a wall with enough distance to lean forward slightly. Bring your hands up to shoulder height. Lean forward to place your palms against the wall. Push away from the wall slowly. Hold. Repeat.

The Mission at Agua Fria works hard to help our residents meet their long-term health and wellness goals and maintain their independence while providing just the right level of care to meet their needs. If you want to learn more about how we could serve you and your family, call us today to schedule a visit!