6 Exercise Activities for Seniors to Maintain Independence and Age in Place
Exercise is an important factor in maintaining good health as we age. Whether we are 21 or older adult regular physical activity can help to improve strength, flexibility, and balance, all of which are important for maintaining mobility and independence. If you're already exercising, great! If not, it's never too late to start. Even low-impact activities like walking or swimming can have a significant impact on your health. Choose something you enjoy so you will be more likely to stick with it and don’t give up if you miss a day or a week.
In this article you will learn:
The benefits of these six exercises
Always talk to a healthcare provider before starting any exercise program
Choosing an exercise you like (or at least don’t hate)
Bringing a friend
About 5 1/2 years ago I looked around and saw some people I know and love aging well and others not so well. Those who were aging well seemed to be more physically active. Those who were sedentary were taking more medications and having a host of health issues. I made a decision to start working out 3 times a week and invited a friend to join me. Do we always make it 3 times a week? Not always, but we are relatively consistent. I know she is expecting me to be there and vice versa so even when I’d rather stay in bed I get up and go. Afterward, I am generally glad I did. The added bonus is I’ve met some wonderful people that I would have never met and I do know I have fewer aches and pains than I did. I also have made it a point to walk my Goldendoodle, who is now 13 months old 1 to 3 miles on a daily basis, weather permitting. This helps me maintain energy and definitely helps my active puppy harness his energy.
It's important to note that every individual is different and always consult with a healthcare provider before starting any new exercise program. The healthcare provider can help determine the right intensity and frequency of exercise based on the individual's current fitness level and any underlying health conditions. ALWAYS CONSULT WITH YOUR DOCTOR FIRST
Walking: This is a low-impact exercise that can help improve cardiovascular health and mobility.
Start slowly, keep in mind any exercise is better than no exercise
Find a friend to walk with and hold each other accountable
In cold or hot weather go to an indoor mall.
According to the Centers for Disease Control and Prevention (CDC), seniors should aim to get at least 150 minutes of moderate-intensity aerobic activity, such as brisk walking, each week. This equates to about 30 minutes of walking five days per week. In terms of speed, the CDC recommends walking at a pace that allows you to hold a conversation without getting out of breath. If you can only walk around your house or down the block start there. As you gain strength you will be able to work up to 30 minutes. Or you can do two 15-minute sessions, or three 10-minute sessions. You get the point right?
Swimming: This is a great exercise for seniors as it is low-impact and can help improve flexibility, strength, and balance.
low-impact and can help improve flexibility, strength, and balance.
it is a weight-bearing exercise, it can also help improve bone density and reduce the risk of osteoporosis.
the buoyancy of the water can help reduce stress on the joints, making it a good option for those with arthritis or other joint problems.
Water aerobics can give you a great workout. a good cardiovascular workout and can help improve cardiovascular health.
It can also be a social activity, which can help improve mental well-being and reduce feelings of loneliness or isolation.
Overall, swimming can be an enjoyable and effective way for seniors to maintain or improve their physical and mental health.
Yoga: There are many potential benefits of practicing yoga for seniors, improve flexibility, balance, and strength,
Reduce stress and anxiety
Can also help seniors improve their overall quality of life by promoting better sleep,
Increasing energy levels,
Reducing the risk of chronic conditions such as heart disease, high blood pressure, and osteoporosis.
Additionally, yoga can be a social activity that helps seniors stay connected with others and feel more engaged in their communities.
Strength training: Using weights or resistance bands can help improve muscle strength, which is important for maintaining mobility and independence.
As we age our muscle mass, bone density, and balance decline. Strength training can help maintain or improve all of those.
Strength training can also help to reduce the risk of falls and fractures
Improve mobility and functional independence
Can have a positive effect on mental health and cognitive function in seniors.
It is generally recommended that seniors engage in strength training at least twice a week, using a variety of exercises that target all major muscle groups. It is important to consult with a healthcare professional before starting a strength training program. Again start slow, don’t hurt yourself or you won’t continue to do it.
Tai chi: This is a gentle form of exercise that involves slow, flowing movements and deep breathing
Reduce the risk of falls.
It can help improve balance and coordination,
Increase flexibility and range of motion.
Tai chi may also have other benefits for seniors, such as reducing stress and anxiety, improving cardiovascular health, and improving sleep quality.
Some studies have also suggested that tai chi may have positive effects on cognitive function and may even help to delay the onset of dementia.
Like yoga, tai chi can also be a social activity that can help seniors stay connected with others and feel more engaged in their communities.
Stretching: Stretching exercises can help improve
Flexibility can decrease the risk of falls and injuries.
Range of motion
Can also help to improve circulation
Reduce muscle tension,
Improve range of motion in the joints
Maintain their mobility and independence,
Can be done seated or standing
Improve overall quality of life.
It is important for seniors to consult with their healthcare provider before starting any new exercise program, including stretching, to ensure that it is safe and appropriate for them.