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Healthy Living | November 21, 2022
Have you been looking at ways to live a longer, healthier, and happier life? If so, you’re not alone.
Physical fitness is a great way for people of all ages to improve their overall quality of life. Healthline reported that regular physical activity keeps you healthy and adds years to your life. In fact, their report states that as few as 15 minutes of exercise per day could help individuals add an additional three years to their lifespan.
Of course, physical fitness is just that – physical. One concern surrounding fitness programs for seniors is that exercises may leave you feeling fatigued, out of breath, and in a lot of discomfort. There’s also the reality that seniors are more susceptible to falls than other age groups, and that more than 50% of adults over 65 experience joint pain.
It’s important to avoid exercises that aggravate joint pain or cause burnout. Instead, the goal is to feel stronger, healthier, and empowered. Ready to live your best life? Keep reading to discover fitness programs for seniors that are effective without being overwhelming.
No matter your age, staying physically active is incredibly important. A consistent workout routine offers a wide range of health benefits. According to Mayo Clinic, regular physical activity can reduce the risk and slow the progression of chronic conditions such as:
But the benefits of exercise go beyond disease prevention. It can also help you feel better overall. Physical activity boosts energy, improves balance, and increases strength. You may also notice:
You should ultimately engage in a workout routine that fits your lifestyle and fitness level. Everyone is different, but there’s plenty of information available on how to exercise to achieve the best results.
The Centers for Disease Control and Prevention (CDC) recommends that Americans aged 65 and older aim for 150 minutes of moderate exercise each week. This might seem time-consuming at first, but you don’t need marathon sessions to stay healthy. You can break your exercises into 10- to 15-minute increments twice a day or more.
As you begin your workout journey, remember to take things slowly. Tailor your fitness programs for seniors to low-impact, joint-friendly movements. The goal is to stay active, not become inactive because your workout was too hard or painful.
If you have specific health conditions, we recommend speaking with your doctor before starting a new fitness program for seniors. You should also keep the following tips in mind to help avoid injury and burnout:
High-intensity fitness programs for seniors can be a great way to get your heart pumping, but they should be approached with caution. Overdoing these exercises isn’t ideal for older adults. Overexertion can cause your heart to work too hard, put added strain on your body, and slow your recovery time.
The good news is, there are ways to recognize overexertion and stop before it becomes a problem. Common signs that you’re pushing too hard during a fitness program include:
Starting a fitness program for seniors can feel challenging, but it’s never too late to begin. The key is finding a workout that fits your needs and lifestyle. We recommend giving these easy exercises for seniors a try.
If you have joint pain or arthritis, you’ll appreciate fitness programs for seniors that take place in water. The buoyancy of water reduces stress on your joints, making these exercises gentler on your body. Water also provides natural resistance, which means you may not need to do separate strength training on the same day you swim. Besides swimming laps, you can try exercises like:
Chair yoga is another excellent low-impact senior fitness program, much like swimming. It helps improve muscle strength, mobility, balance, coordination, and flexibility, all without putting stress on your joints, muscles, or bones. Ideal chair yoga exercises for older adults include:
If you’re looking for affordable exercise equipment, especially on a limited monthly income, resistance bands are a cost-effective option. Resistance bands are also beginner-friendly and commonly used in many fitness programs for seniors. This type of resistance training helps strengthen your core, improve posture, mobility, and balance, all without added strain. You can use resistance bands for exercises like:
As we get older, our joints can sometimes feel stiff, but pilates offers a gentle and effective way to help loosen them up. Using mats, pilates balls, and other inflatable props, pilates supports breathing, alignment, concentration, core strength, and flexibility. Ideal pilates exercises for older adults include:
For many, walking feels so natural that it doesn’t even seem like exercise, but it’s a fantastic way to stay healthy. Even walking around your home helps keep you active. Taking it a step further, walking on a moderate trail adds a bit more challenge, and walking the dog is a great way to enjoy the outdoors and stay moving.
Have you noticed you’re not feeling as strong as you once were? There’s a reason for that: everyone loses bone and muscle mass as they age. You can combat the effects of muscular atrophy with muscle-strengthening body-weight workouts often included in senior fitness programs. These exercises include:
You can also regain strength and feel powerful by incorporating dumbbells into your routine. Strength training is a proven workout that helps combat diabetes, osteoporosis, and back pain, while supporting healthy weight management. Just be sure to choose dumbbells that are the right weight for you and avoid lifting anything too heavy. Dumbbell exercises often featured in fitness programs for seniors include:
Exercise machines, like bikes, treadmills, and ellipticals, can also be safe and effective tools in fitness programs for seniors, especially when designed with older adults in mind and used correctly. Be sure to follow all operating instructions carefully and look for equipment that includes:
No matter your age or fitness level, it’s never too late to start moving. From chair yoga and pilates to strength training and water workouts, there are countless fitness programs for seniors that can help you stay strong, energized, and confident. The key is to find exercises that match your comfort level and goals, and most importantly, keep you feeling good.
Whether you’re walking the dog, lifting dumbbells, or stretching in a chair, every bit of movement makes a difference. Talk with your doctor before starting any new routine, listen to your body, and enjoy the journey to better health, one step at a time.
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