Put a Spring in Your Step: 10 Great Exercises for Older Adults
The verdict is in: Older adults who get regular exercise not only improve their physical bodies, but they also see improved cognitive functioning, a reduction in fall risk, and lower odds of developing chronic conditions. Yet according to the CDC, only about a third of all adults between the ages of 65 and 74 are physically active. At the age of 75 and older, that number drops to just over one in five.[1]
Because there is such a big gap between what is recommended for optimal aging and what is actually happening, let’s explore 10 great ways for seniors to get in their 30 minutes of exercise a day, five times each week (and 7 to avoid).
As winter gives way to spring, you may want to get out of the house. The good news is that most of the best exercises can be done outdoors, providing the additional benefits of sunshine and fresh air.
1. Walking. This might be the gold standard of exercise for any age, but especially for aging adults. Walking is a low-impact exercise that doesn’t put too much pressure on the joints but still offers the advantage of strengthening bones and muscles. Cardiovascular health always benefits from a brisk walk. Taking a walk can also help improve balance and coordination, which is incredibly important to help lower senior fall risk.
2. Pilates/Stretching. These exercises improve flexibility and balance while strengthening your body from head to toe. Many say they relieve stress and promote a feeling of calmness and well-being.
3. Water aerobics. This is another low-impact exercise, thanks to the buoyancy of the water. Seniors who have joint problems or pain might find that this form of exercise allows them to feel free in their body in a way they haven’t in a long time. Water provides resistance, which is great for building strength, and water aerobics improves cardiovascular health as well.
4. Resistance training. Using resistance bands is a good way to build strength. You can choose bands that have very low resistance to begin this exercise and gradually increase to higher resistance as you become stronger. These exercises can be done on the floor or even on the couch or in a chair, making them a good option to ease into if you’re new to working out. And the bands are very affordable.
5. Dancing. From ballroom dancing to line dancing to salsa, dancing leads to improved coordination and balance. Faster dances improve cardiovascular health and strengthen the bones and muscles. Dance to your favorite tunes in your living room, or find a local Senior Center that hosts dances if you are feeling social.
6. Bike riding. A leisurely bike ride along a well-lit and clean path can be a wonderful way to get outside and explore and at the same time you are getting solid exercise. Make sure to wear a properly fitted helmet whenever you are on a bike. Choose a bicycle that has stable tires and a comfortable seat. This is another exercise that can be done solo or with a friend.
7. Pickleball. Pickleball has become very popular with seniors. It is similar to tennis but played on a smaller court and with simple rules. Playing can improve cardiovascular health, strength, balance, and coordination. The social aspect of playing with others can boost your mental and emotional health as well.
8. Tai Chi. This low-impact exercise combines slow, fluid motions with deep breathing. It improves balance and flexibility while helping to relieve stress. It is easy for beginners to get started as it requires no equipment or anything special to get started.
9. Chair exercises. For those who have difficulty standing or have limited mobility, chair exercises can help your body become stronger and more flexible. These exercises often work mainly the upper body, but lower body exercises can be added as well.
10. Gardening. You might not think of this as exercise, but once you spend a day out in the garden, you will know it is! From bending down repeatedly to work with plants and soil to carrying buckets of compost, mulch or water, you can move your body, gain strength, and improve your endurance right in your own backyard.
Just as there are exercises that work very well for older bodies, there are some exercises that seniors may want to avoid. These include:
1. High-impact activities. Some activities and sports can be hard on the joints. This leads to an increased fall risk or heightens your risk of injury if you do fall down. Activities that include jumping or hard surfaces, such as basketball, might be difficult on your body. The same is true of running and soccer.
2. Twisting or bending. Exercises that bend your body in half, such as toe touches or sit-ups, can increase the risk of injury. And if you do those toe touches while standing up, they can easily lead to dizziness, which can then lead to a fall, which can lead to injury. Exercises that include twisting your body can be very hard on your back. Avoid exercises that push your body’s limits or make it move in a way that isn’t natural.
3. Deep knee bends. While squats can be great for strengthening your lower body and core, they can wreak havoc on your knees and hips, especially if you have arthritis. Deep squats and deep knee bends can lead to joint problems for anyone, no matter what their age. Deep knee bends are an example of pushing your body past a safe limit.
4. Stair climbing. While climbing stairs can be great for your cardiovascular health and muscle strength, this high-impact exercise can also cause serious issues for your knees. In addition, there is a very strong risk of falling when you are climbing quickly up and down stairs.
5. Lifting heavy weights. While strength training is always a good idea, pushing yourself to lift weight that you aren’t accustomed to can lead to serious injury. If you do choose to lift heavier weights while you are working out, make sure someone is there to “spot” you and learn about proper form and technique for lifting to avoid injury.
6. Overreaching. Let’s say you really enjoy running and you want to enter a marathon. Building up to that activity by working on your distance, endurance, and running style are keys to success. But if you decide to run a marathon and then do it a few weeks later, you haven’t had time to build up your stamina and protect your body from harm. No matter what exercise you choose, ease into it slowly and with the approval of your doctor.
7. Overexertion. No matter the exercise, it’s important to know when you’ve done enough. While it can feel great to get your heart rate up and feel your muscles working, those things can also lead to serious issues if you aren’t careful. Check with your doctor to make sure the exercise you want to try is okay for you, and don’t overdo it! Go slow and build up over time.
Engaging in the right exercises can bring a wealth of benefits, including the opportunity to maintain your independence for as long as possible. Speak to your doctor about exercise programs that might be right for you and get moving this Spring!
