Exercises for Seniors – More Comfort and Longer Life

Updated on September 29, 2024

If you’re an older adult looking to establish an exercise routine, you have undoubtedly heard about the benefits of an active lifestyle. Physical activity and nutrition are essential for a healthy life, yet they are even more important for older adults.

Health Benefits of Remaining Active

Regular exercise helps control cholesterol levels, body weight, and blood pressure. It reduces the risks of stroke, heart disease, and arteriosclerosis and strengthens bones to help fight osteoporosis.

Our biology changes as we age, with metabolism slowing down. Though physical fitness provides benefits at any age, the health perks physically fit seniors enjoy are more notable. Physicians and researchers say seniors should remain as active as possible without overexerting themselves. In older adults, exercise helps them live a longer, healthier, and more joyous life.

More Exercise Means More Independence for Seniors

Seniors who exercise regularly are less likely to depend on others. A good exercise plan promotes an older adult’s ability to walk, bathe, cook, eat, dress, and use the restroom. Many older adults realize this and have opted to stay active instead of sedentary.

Exercise Improves Balance

Falls can be devastating, as they are the leading cause of fatal and nonfatal injuries for those aged 65 and older. One in four older Americans fall every year. Regular exercise plays a significant part in fall prevention and can reduce the chance of taking a tumble by 23%. Physically active people should incorporate balance exercises into their routine to retain and improve balance.

Regular Exercise Produces More Energy

Inactivity makes people feel tired, while physical activity gives you energy. Any exercise releases endorphins, which give you a sense of well-being and counteract joint pain. Endorphins also reduce stress, promote sound sleep and make you feel better overall.

Exercise Helps Disease Control

Older adults often suffer from heart disease, osteoporosis, depression and diabetes, sometimes with deadly consequences. However, adopting a more active lifestyle leads to disease control or, at the very least, reduces the unpleasant symptoms of these diseases. If you are already at risk for one or more metabolic diseases, exercise and losing weight may help you delay the onset of symptoms.

Regular Exercise Improves Brain Function

The mind and body are closely linked. A healthy body results in a healthy mind. Seniors who exercise regularly have improved cognitive health. The Alzheimer’s Research & Prevention Foundation also found that regular exercise can reduce the risk of developing Alzheimer's and other types of dementia by nearly 50%. Tai chi is an excellent activity for those concerned about the mind-body connection.

Incorporate Different Activities in Your Exercise Routine

The Centers for Disease Control (CDC) recommends that older adults incorporate at least 150 minutes of moderate aerobic exercises into a weekly exercise regimen. These can include walking, swimming, cycling, and water aerobics. Seniors exercise can also include low-impact interval training that raises the heart rate for those used to more vigorous workouts. While this may seem like a lot, you can break up your workouts into shorter 20 to 30-minute increments to achieve a new fitness level.

Supplement aerobic activity with various other workouts to improve strength and spend a little bit of time every day improving muscle strength, flexibility, and balance. Consider taking fitness classes that build strength through resistance bands or free weights. Weight-bearing exercises will help maintain bone density, an issue that is especially important for women. In addition to strength training, consider yoga or Pilates. Both incorporate flexibility exercises and stretching to keep your body supple and strengthen abdominal muscles, which can help with back problems.

You may also want to work with a physical therapist or a personal trainer when beginning a daily routine. Working with professionals is especially important for strength training exercises so you can learn proper form and not injure yourself in your attempts to increase strength.

Beginning Exercises for Seniors

The best exercises for older adults are the ones you can follow consistently. Start slowly and take it easy if you haven’t been active. Try the following exercises to get started.

1. Single-Leg Stance: Stand behind a sturdy chair (not one with wheels) and hold on to the back. Lift your right foot and balance on your left foot. Hold that position for as long as you can, then switch feet.
2. Walking Heel to Toe: Put your right foot in front of your left foot so that the heel of your right foot touches the top of the toes of your left foot. Move your left foot in front of your right, putting your weight on your heel. Then, shift your weight to your toes. Repeat the step with your left foot. Walk this way for 20 steps.
3. Back Leg Raises: Stand behind a chair and slowly lift your right leg straight back. Don’t bend your knees or point your toes. Hold that position for one second, then gently bring your leg back down. Repeat this 10 to 15 times per leg.
4.  Side Leg Raise: Stand behind a chair with your feet slightly apart. Slowly lift your right leg to the side. Keep your back straight, your toe facing forward, and stare straight ahead. Lower your right leg slowly. Repeat this exercise 10 to 15 times per leg.
5.  Single Limb Stance with Arm: Stand with your feet together and arms at your side next to a chair. Lift your left hand over your head. Then, slowly raise your left foot off the floor. Hold that position for ten seconds. Repeat the same action on the right side.
6.  Shoulder Rolls: Rotate your shoulders gently up to the ceiling, then back and down. Next, roll your shoulders in the opposite direction, forward and then down.
7. Marching in Place: Marching is a great balance exercise for seniors to help prevent falls. If you need to hold onto something, do this exercise in front of a kitchen counter.
8. Sit-to-Stand Exercise: This is a great functional exercise. Sit comfortably in a chair and try to get up without using your hands for support. Repeat five times.

Get Medical Clearance Before Beginning Exercise

Check with your doctor before beginning any new exercise regimen. The staff at the Seattle-area VIVAA medical spa can help you start an exercise and nutrition plan to improve your health.

For more information or to make an appointment, call us today at 425-250-9999. For your convenience, you can use our online Request an Appointment form.