Exercise is important at all stages of life, but it's most important for senior adults. According to the Centers for Disease Control (CDC), physical exercise may lower the risk of heart disease, improve sleep quality, boost brain health, and more.
At Addington Place of Fairfield in Fairfield, Iowa, we offer a variety of senior fitness and wellness activities and programs for our residents to enjoy.
Read on to discover some safe exercise routines for seniors and the many incredible benefits they provide.
Before we explore some safe workouts for elderly adults, let's explore some of the key benefits. Older adults will reap a range of benefits with regular exercise, including:
These are just some of the many benefits that exercise provides senior adults. Here are some gentle exercises for seniors that will help to make their later years in life better.
One of the best forms of elderly physical activity is to take part in low-impact exercises. Chair yoga is a great form of low-impact exercise that helps to improve balance, mobility, flexibility, and muscle strength.
This easy-going exercise is effective without adding excess stress to joints, muscles, and bones. It has also been shown to improve mental health in older adults. Many participants say they experience better sleep and an improvement in general well-being.
Simple moves like the seated twist and overhead stretches keep seniors' muscles engaged. This is a great physical activity that improves health without being too strenuous. It's also a wonderful way for seniors to socialize with others.
Cycling, or bike riding, is another excellent way for seniors to get exercise and a good cardiovascular workout. It's easy on the joints, so it works well for older adults who may have joint issues or arthritis.
Partaking in regular cycling increases muscle strength while improving balance and flexibility. This also helps to reduce the risk of falls. It's great for people of all ages and all fitness levels, too.
If you can't ride a bike outdoors, a stationary bike is a great substitution. This option also provides better back support.
However, if your senior loved one plans to cycle outdoors, make sure they do so with a partner and ride their bike on level, flat areas without any obstructions. They should also wear proper protection including a helmet and knee and elbow pads.
Similar to yoga, Pilates is another low-impact exercise that involves breathing, alignment, concentration, and core strength. It usually requires a few simple items like floor mats, Pilates balls, and other accessories that help seniors build strength without the added stress of more high-impact exercises.
Pilates works to improve balance, increase core strength, and improve flexibility in adults of every age. Simple movements like food slides, leg circles, and side circles are great options for senior adults.
Participating in Pilates classes encourages seniors to socialize and meet with friends. It's also an effective way to help improve things like mood and self-esteem.
If you need safe exercise routines for seniors that help to maintain muscle mass, improve bone density, and enhance physical functionality, strength training is an excellent option. People lose muscle mass as they age, which may lead to weakness and a higher risk of falls.
Strength training stimulates and supports muscle growth while strengthening bones, so it may help to reduce the risk of osteoporosis. It also helps to improve joint health, balance, and flexibility, which leads to more independence and better overall mobility.
Ankle weights, resistance bands, and dumbbells are good examples of strength training equipment for seniors to use. Through repetitive motion, they can see their muscles grow stronger while also strengthening their sense of well-being in the process.
One of the best options in our senior exercise guide is participating in swimming or water aerobics. Working out in the water gives seniors a full-body workout while being easy on the joints.
Warm water can help to soothe muscles and joints, and swimming improves cardiovascular health. Many seniors love to take part in water aerobics, which brings natural resistance and eliminates the need for heavier, bulky weights and other cumbersome workout equipment.
Spending time in water helps to improve balance, flexibility, and strength while being gentle on the body. Whether it involves underwater jogging, arm curls, leg lifts, or flutter kicks, this popular activity is a great way to encourage seniors to exercise. It's important to note that these activities should be led by a professional instructor, and a lifeguard should be present at all times.
Now that you have some examples of great exercise options for seniors, there are some important things to keep in mind. Here are some senior fitness tips to ensure that older adults get the exercise they need while staying safe.
These simple tips will help to prevent various injuries and keep seniors safe. Encourage the senior adult in your life to sign up for group classes so they're always supervised and working out with friends.
These safe exercise routines for seniors will encourage the seniors in your life to stay healthy for longer. From stronger muscles to a reduced risk of heart disease, exercise provides a plethora of amazing benefits.
The caring staff at Addington Place of Fairfield know how important our senior fitness programming is for our residents. If you'd like to learn more or want to tour our community in Fairfield, IA, contact us today.