What exercise is best for seniors?

Just because you’re older, it doesn’t mean you have to be unhealthy! We can’t ward off all the side effects of aging, but maintaining a healthy, physically fit body is the best way to avoid the little aches and pains of age as well as boost your mental health and reduce the risk of chronic diseases. However, not just any exercise will do! It pays to choose a sport or activity that matches the unique needs of seniors.

Gentle cardiovascular workouts like walking, swimming, and cycling are ideal for our changing bodies as we age. Easy to incorporate, needing no or very little equipment, and easily adaptable to meet your fitness level where you are as well as grow it, they’re all great ways to keep your heart healthy and body functional. Work on stretching and balance with yoga or Tai Chi, or simply incorporate some basic balance exercises into your daily life to reduce your risk of falls and stay limber.

Understanding the unique fitness needs of seniors

As we age, it is normal for our mobility, flexibility, and balance to change, increasing the risk of injuries and falls. You may also have some pre-existing health conditions, such as arthritis or heart disease that need careful consideration when designing an exercise routine that works for you.

Additionally, seniors can have issues with stiff and sore joints. Exercise should hurt in a good way, stretching muscles, tendons, and ligaments within their range of movements. If something is particularly painful, or raises a sharp, sudden pain, it isn’t helpful and may set your exercise goals back. So listen to your body, and let it guide you- remember, as you work out more, you will gain strength and stretch, so be patient as you start!

Best exercises for seniors

With that in mind, what exercises are great for seniors? Here are some suggestions:

Walking

One of the simplest yet most effective exercises for seniors is walking. Yup, just taking a walk every day, perhaps after meals, can have a massive impact on your general fitness! It's a low-impact activity that can be easily adapted to any fitness level. 

Walking also helps to improve cardiovascular health, maintain a healthy weight, reduce the risk of Type 2 diabetes, and enhance your overall mood. Seniors can start with short, leisurely walks as they can, and gradually increase the duration as their stamina improves. While the 10,000 steps a day guideline is just that- a guideline- it could be a helpful first target for you.

Swimming

Swimming is another fantastic low-impact exercise for seniors. You can get in a pretty intense workout in the water, all without hurting your joints or body. The buoyancy of the water reduces any impact on your joints, making it ideal for individuals with arthritis or mobility issues. Swimming is a fantastic way to boost cardiovascular fitness, muscle strength, and flexibility. If you’re not a water baby by nature, look out for water aerobics classes at a gym near you. Many specifically cater to seniors looking to get fit.

Strength training

Did you know there is a 90-year-old competitor, Jim Arrington, still pumping iron in competition? While that may not quite be up your street, the fact is that incorporating some gentle strength training into your exercise routine is a critical way to maintain both your muscle mass and bone density.

You don’t have to work until you are ‘ripped’, or even to develop visible muscle as you may have done when you were younger. Resistance bands, light dumbbells, or even just bodyweight exercises are enough to help keep you fit and functional. Focus on exercises that target major muscle groups, such as squats, lunges, and bicep curls. Strength training not only improves your physical strength but also boosts your balance and helps to reduce the risk of falls- and the broken bones that often result from them as we age!

Yoga

Power up that new-found strength with some stretching to match, and you have an ideal recipe for a body that will take you anywhere you want to go no matter how old you are. Yoga is an excellent choice for seniors seeking to improve their flexibility, balance, and mental well-being. Did you know that most yoga poses can be modified to accommodate varying levels of ability, too? So again, you don’t need to work to the standard of the ‘fit yoga girl on the internet’ to see results! Gentle forms of yoga, such as chair yoga, are particularly suitable for seniors with limited mobility. Look forward to reduced joint stiffness and better ability to reach, grab, and lift- plus some relaxation and reduced stress, too!

Tai Chi

If yoga isn’t your thing, then Tai Chi is a great alternative. Tai Chi is a traditional Chinese martial art that focuses on slow, controlled movements and deep breathing. Like yoga, it boosts balance, flexibility, and mental clarity, helping to reduce your fall risk and boost your well-being. Many community centers offer Tai Chi classes specifically designed for seniors.

Cycling

Riding a bicycle, whether outdoors or using a stationary bike, is a low-impact exercise with fantastic cardiovascular health and leg strength benefits. Cycling is easy on the joints and can be adapted to different fitness levels. Recumbent stationary bikes offer a great alternative to the traditional pose if you are struggling with them. Seniors can enjoy the activity solo, with a friend, or join group cycling or ‘spin’ classes for some socialization with their exercise.

Balance classes

This one may seem strange, but it is a very valuable tool for senior fitness. Balance exercises are crucial for preventing falls, which can have severe consequences as we age, especially if you have any bone density worries. Simple exercises like standing on one leg or walking heel to toe can help improve your stability. Balance exercises can be easily incorporated into your daily routine and are very effective in enhancing your overall coordination.

Starting exercise safely as a senior

While exercise is essential for seniors who want to stay healthy and vibrant, your safety should always be a top priority. Before starting any new exercise program, consult with your healthcare provider, especially if you have pre-existing health conditions. Remember, start slowly and gradually increase the intensity and duration of exercise to avoid overexertion and injury. We want gains, not pain!

Additionally, staying hydrated is vital, and you should listen to your body. If any exercise causes pain or discomfort, it's essential to stop and seek guidance from a healthcare professional. Wearing appropriate footwear, using assistive devices if necessary, and exercising in well-lit and clear spaces will reduce the risk of accidents. If you do like to lift, make sure you have a spotter to help you do so safely.

A well-rounded exercise routine should include a mix of cardiovascular, strength, flexibility, and balance exercises. Luckily, there are plenty of easy, accessible, and low-cost activities seniors can tailor their routines to suit their preferences and physical condition. Remember, regular physical activity not only contributes to improved physical health but also enhances mental well-being and quality of life. Stay consistent, and make exercise a lifelong habit, and an active, fulfilled lifestyle will follow.