Exercise is important in all phases of life, but for seniors, it’s critical to maintaining independence and health.
When it comes to determining the best exercises for seniors, variety is key, according to the CDC.
Adults of all ages, but especially those above 65 years young, should focus on a combination of strength and mobility exercises, as well as balance exercises and aerobic activity.
However, the best exercises for seniors are the ones they want to do and will do consistently.
Making physical activity something you look forward to can help you stick with healthy habits. Many senior living communities offer group classes, gym equipment and walking trails to help residents in their wellness journey. Plus – exercise can be an opportunity to socialize and make friends.
Why Exercise Matters
Exercise is important for older adults because being physically active makes it easier to perform activities of daily living as well as supporting your physical and mental health, according to the U.S. Department of Health and Human Services (HHS). Physically active older adults are also less likely to fall, which can lead to serious injuries.
Exercise improves muscle strength and bone density as well, which is especially important for women since they lose bone density at a faster rate after menopause than men.
Meanwhile, the benefits of exercise for the heart and lungs help promote overall health and offset some risks for chronic illnesses and disease.
How Much Exercise Do Adults Need?
Adults aged 65 and older need at least 150 minutes of exercise per week. If that sounds like a lot, it can be helpful to break it down. If you walked just 15 minutes in the morning and 15 minutes in the evening on weekdays, you could meet your goal.
Best Aerobic Exercise for Seniors
Here are some of the best aerobic exercises for seniors:
Walking
Walking is one of the best forms of cardio for older adults and can be modified to match the pace, distance, or time that feels right for you. It requires good balance but can still be effective if a person uses a cane or walker.
Cycling
Whether using an outdoor bicycle or a stationary bike, cycling requires the use of some of the largest muscles in our legs. This strengthens the muscles used to pedal as well as your heart and lungs, which are required to pump blood to those muscles. Cycling is also a non-impact activity, which can be beneficial for anyone with joint or muscle pain..
Dancing
Whether you’re into Zumba, line dancing, or tango, moving your body with continuous dancing definitely counts as cardio. Dancing not only elevates the heart rate but also improves balance and strengthens multiple large muscle groups.
Pair it with a partner or group, and you’ve got yourself a social and physical workout.
Swimming or Water Aerobics
Whether you prefer to swim laps or take an Aqua Zumba Class, water aerobics are a great way to build strength and endurance.
Pool-based workouts are often offered in a variety of ability levels and formats. Plus, however you choose to move in the water, the movements are low-impact making it ideal for people with joint pain.
Yoga
As people age, they can lose some of their flexibility and range of motion. Yoga helps to improve this, as it is a stretching exercise. The poses help to lengthen the muscles and increase blood flow and joint mobility.
Some classes, like laughter yoga, are more silly and playful. While others are focused on deep breathing and relaxation, Yoga can be a great tool for stress relief and mental health.
Rock Steady Boxing
Rock Steady Boxing is a health and wellness program designed for people with Parkinson’s Disease, a neurological condition that affects balance, strength, walking, and especially confidence. It’s based on a foundation of non-contact boxing, and it’s very effective for improving all of the symptoms that people with PD typically experience.
Nature Walks
Simply stepping outside to walk in nature can lift your spirits and your heart rate. Walking on various terrain can improve strength, agility, and balance for safer movement overall.
Spending time outside may also lead to positive psychological effects, such as reduced anxiety and improved mood.
Fitness at Senior Star
If you do find you enjoy a group atmosphere, you’ll find plenty of options for classes in your Senior Star Community.
Try Senior Star Signature Programs like Zumba Gold®, ShapeMaster®, Laughter Yoga, or even a Rock Steady Boxing class. Great instructors, fun music and friends mean there is always something for everyone to enjoy.
Interested in learning more about Senior Star’s wellness initiatives and signature programs?
Check out this guide or contact us to learn more.