Engaging in regular exercise is beneficial for people of all ages, including seniors. Even so, seniors may face some unique challenges. As a person ages, it’s important to consider which forms of exercise can accommodate physical challenges such as mobility, stability, joint stiffness and other health-related issues.
Today it’s understood that regular exercise is beneficial to health for every individual, no matter their age. As the fitness industry becomes more accommodating to people of all ages wanting to exercise, there are even more options available to meet the needs of seniors. In other words, when it comes to maintaining a healthy body, age really isn’t a limitation anymore.
The Benefits of Following a Regular Exercise Program
A long list of benefits is associated with following an age-appropriate exercise program. Depending upon the type of exercise, the associated health benefits may include:
- Cardiovascular health
- Lung function
- Joint flexibility and mobility
- Maintaining healthy blood pressure levels
- Maintaining muscle strength
- Weight maintenance
- Maintenance of bone health and bone strength
- Mood and mental wellbeing
Why Is Low Impact Exercise Good for Seniors?
While the medical and fitness communities agree that exercise can play a notable role in a senior’s overall healthy lifestyle, both parties also recognize that many seniors will have some limitations when it comes to engaging in physical exercise. For seniors, high impact exercises such as running, tennis, and contact sports, can be very hard on a person’s bones and joints therefor lower impact exercise is recommended.
Thankfully, many forms of gentler, low impact exercise can offer similar benefits as high impact exercise. So seniors can reap all the benefits of exercise, without having to compromise on safety.
How to Prepare to Begin an Exercise Program
Check With a Health Professional — It’s always a good idea to check with a health professional before embarking on a new exercise program. This is especially true for those who haven’t exercised much before or those who have unique health challenges. Health professionals are great resources for learning more about which forms of exercise can benefit a person’s unique circumstances and provide advice on which forms of exercise to avoid.
Health professionals can also recommend helpful stretching exercises to perform before beginning physical activity and provide a realistic framework for exercise progression. A framework directs how to improve endurance and level of intensity gradually and safely during physical activity.
Select the Right Accessories —Individuals should invest in loose comfortable clothing and proper footwear. To promote safety during exercise, seniors should use high-quality equipment during activity.
Low Impact Exercise Options.
If you have been cleared to begin exercising and have good-quality accessories and equipment, it’s time to get started! Fortunately, when it comes to low impact exercises for seniors, there are many options available. Below are a few of our favorite options for low impact senior exercises.
Swimming — Swimming offers a great full-body workout. Water provides natural resistance to a swimmer’s movements, meaning the more a person moves through the water, the more they will experience the benefits of a cardiovascular workout and strength training. For those who prefer not to swim, it may be possible to find a senior water aerobics class at a nearby college or community center. Some fitness centers have these types of classes as well.
Bicycling — For those who love to cycle, both indoor and outdoor forms of bicycling are good forms of low impact exercise. Many fitness and community centers offer indoor bicycles that you can use on your own or, as part of a senior fitness class. Outdoor bicycling options have expanded to include reclining 3-wheel bicycles (for back support) and adult-size 3-wheel tricycles.
Both indoor and outdoor types of cycling offer a great cardiovascular workout, plus cycling helps to maintain both strength and mobility.
Online Senior Fitness Classes — There has been an explosion of free online exercise classes, including classes for seniors. Seniors can simply use their favorite search engine and look for “free low impact exercise for seniors” to find senior-oriented fitness videos. Options include
Pilates and Yoga classes for seniors, exercises that can be performed while sitting in a chair, and gentle strength training exercises geared toward seniors. A good yoga mat might be a good investment as well.
These exercise videos can be performed almost anywhere — from the bedroom or living room to a hotel room. They’re also a great option to fall back on during inclement weather.
Dancing — Almost everyone enjoyed dancing when they were young, so why not enjoy it again during the golden years? Ask around to see if your local senior center or community center offers dance classes designed especially for the mature generation. Ballet, ballroom, and line dancing are great low impact forms of activity, and couples’ dancing also offers opportunities for socializing.
Walking — Last but not least, simply going outside for a walk after dinner for 30 minutes, 5 days a week, can provide major health benefits. Walking increases blood and oxygen flow throughout the body. It also increases a person’s heart rate, which can help to maintain cardiovascular health. Going for a walk with a spouse or a friend is also a great time to reconnect while enjoying the natural setting of the outdoors.
Other Factors of a Healthy Lifestyle
While consistent exercise will always be an essential component to living well, seniors should also focus on eating nutritious foods and maintaining a healthy weight as part of their healthy lifestyle. Use of a multivitamin as well as could help in creating a new healthy lifestyle.
