10 Great Exercises for Seniors

A healthy lifestyle includes exercising every day. It applies to older adults, as well. Seniors should strive to stay active at all times. Don't give in to aging without a fight. If you involve exercise in your daily routine, you can live a better, longer life as you age. 

Let's understand first the importance of exercise for seniors before we proceed with the best exercises for them:

Exercise for Elderly People: Why it Matters

According to the U.S. Department of Health and Human Services (HHS), older adults (age 65+) need exercise for activities of daily living (ADLs), including eating, bathing, toileting, dressing, getting into or out of bed, and doing house chores. Older adults who are active are less likely to suffer severe injuries from falls. Getting regular exercise improves muscle strength and bone density. For women, it is crucial since they lose bone mass more rapidly after menopause. 

Moreover, exercise improves balance. Elderly people are more prone to falling than younger people. The National Council of Aging statistics states that an older adult is hospitalized every 11 seconds for a fall-related injury. Although preventing falls is a very complex process, having regular exercise reduces the chance of falling by 23%.

In addition, exercise helps prevent and counteract disease. The most common diseases among older adults include heart disease, osteoporosis, depression, and diabetes. Adopting an active lifestyle may reduce their unpleasant symptoms or prevent these diseases from occurring at all. At the same time, exercise for the heart and lungs promotes overall health and can help offset some risks for chronic illnesses and diseases.

Here are the ten great exercises for seniors:

1. Walking 

Walking is an exercise that is both stress-free and convenient. Some seniors find walking a more significant challenge than others, so their step and distance goals may vary. A healthy lifestyle suggests 10,000 steps per day, but those with difficulty walking or joint pain may consider a smaller amount as a goal. Walking has many benefits. It is free, requires no equipment, and can do it anywhere. It's best to include it in your senior workout routine! 

Another type of walking exercise is brisk walking. It's a less intense type of exercise than jogging, but it's still very effective at getting your muscles moving. Even though brisk walking doesn't sound like a proper workout, there are techniques to master it. It improves your gait - meaning the speed at which you switch legs - and increases your stride by swinging your hips slightly each time you walk. In comparison with other forms of exercise, brisk walking is both cost-effective and injury-free. 

2. Let's Try Leg Raises

Leg raises are beneficial for strengthening hip, thigh, buttocks, and lower back muscles and improving balance. If you want to do side leg raises:

1. Hold onto a chair for balance.
2. Maintain a straight back and a slight bend in the supporting leg while raising one leg to the side; slowly lower your leg. If you are doing back leg raises, hold a moment as you lift one leg behind you without leaning forward and lowering it.
3. Make sure your standing leg stays slightly bent.

Complete two sets of each exercise with at least ten reps, alternating legs between sets.

3. Build Your Strength With a Dumbbell

Strength training helps control your weight, manage diabetes, osteoporosis, and back pain. It also contributes to a higher metabolism and enhanced glucose control. Seniors can try dumbbell exercises. In the proper circumstances, this type of exercise can be an effective way for seniors to build up their physical strength. 

4. Yoga Is Good for Your Joints and Muscles

As per a 2017 national survey, one in seven adults in the United States practiced yoga in the last 12 months. It's a famous exercise worldwide. As well as regular stretches, yoga also helps to build muscles. During yoga, your muscles support your weight, and there isn't too much strain on your joints. That's why it's an excellent exercise for people with bone or joint problems. Yoga enables you to train your mental discipline, focus, and it can be a great way to meet new friends, too. Furthermore, a regular yoga practice can improve endurance, strength, flexibility, and well-being.

5. Stretch It!

Stretching can help seniors relieve some types of chronic pain. It would be best to stretch every day because it is an essential exercise to maintain your muscles in a good state. Be sure to stretch all your muscles: neck, back, chest, abdomen, sides, arms, thighs, and calves. Keep your joints in your body moving to prevent stiffness. Among these are your shoulders, hips, knees, and ankles. Be more flexible with stretching!

6. Take Part in Water Aerobics

Water aerobics has become popular in recent years, especially among seniors. Water exercises are ideal for those with arthritis or other forms of joint pain because the buoyancy of the water makes them less stressful on the joints. Moreover, water adds natural resistance, so lifting weights is not necessary. You can improve your strength, flexibility, and balance through water aerobics with minimal stress to your body.

7. Squats at Its Best

Get your daily dose of balance exercise by doing squats. To perform this exercise, you must lower yourself from a standing position into a semi-sitting position. If you are doing squats, check your form since most people do them wrong. Hold your arms out in front of you while squatting to keep your back straight. Getting up slowly from a chair and holding your arms parallel to the ground is another squat variation. Squats improve lower body strength and flexibility.

8. Raise Your Arms

An exercise like arm raise for seniors is an easy, effective exercise that they can perform at home. You can either stand or sit while doing it. Moreover, arm raises are a simple exercise that can keep older adults active. To work the entire arm and improve its range of motion, do arm raises at the elbows and shoulders. You can also try to increase the difficulty by using a resistance band.

9. Give Swimming a Go!

For the elderly, swimming is a good workout due to its low impact and low risk of injury. Studies indicate that this exercise may even reduce your likelihood of falling in the first place. Older adults with chronic pain, who don't exercise, or who have trouble stabilizing their moods discover that swimming a few times per week is an effective treatment.

10. Try Weight Training

Lifting light weights prevents osteoporosis and improves muscle strength. Likewise, it's as simple as wall push-ups can increase your strength and endurance. Weight training doesn't require a lot of effort. You can perform two sets between 12 and 15 repetitions to increase muscle mass. 

Be Active as You Age

Regular exercise is a must to remain active as you age. It is also crucial to make sure seniors are healthy enough to do specific exercise activities. Always seek a doctor's advice before starting any workout regimen, even at home. Try these ten exercises for health and fitness!

Ocana Medical Care, located in Tampa, FL, aims to bring you as much information as possible to keep you healthy. We’re in this together. #ocanacares