Whether you’re an older adult who wants to start getting active or a family caregiver wanting to introduce new exercises to a loved one, you understand how staying active can help build and maintain a stronger, healthier body. You just need a little guidance on how and where to start. This fitness guide explores exercises that encourage cardiovascular, strength and flexibility training to help improve older adults’ overall health and well-being.
Why Should Older Adults Exercise?
According to the Centers for Disease Control and Prevention (CDC), people over 65 need a combination of aerobic (cardio), muscle-strengthening and balancing activities every week. Aerobic exercises can be about 30 minutes a day, five days a week, while strength training can be incorporated for at least two days. This variety promotes a more balanced, total-body workout.
There are many benefits of exercise for seniors, some of which you may notice right away. For example, you might get a better night’s sleep after a day filled with physical activity. It can also help alleviate symptoms of anxiety and provide a healthy outlet for stress.
The more long-term benefits of exercising may include a reduced risk of certain health conditions, improved bone and brain health and better mobility, balance and coordination overall.
Different Types of Exercises for Older Adults
It’s essential that any older adult first consult their doctor before starting a new exercise routine, especially if you have any preexisting health conditions. They can help you create the right plan for your health needs and fitness goals. They may recommend adding some or all of the following exercise routines and repetitions into your week.
Low-Impact Cardio
Low-impact cardio is a great way to target your cardiovascular health without putting too much stress on your joints. It can also help you manage the symptoms of chronic conditions like diabetes and osteoporosis.
Examples of low-impact cardio exercises include:
- Moderate and fast-paced walking
- Swimming
- Cycling
- Pilates
- Vinyasa Yoga
Strength Building Exercises
In addition to the many health benefits of exercise, strength training improves the ability to perform everyday activities. Climbing stairs, carrying groceries, pushing or pulling a door — all of these tasks require some form of muscle strength.
Examples of strength-training exercises include:
- Wall pushups
- Triceps dips
- Planks
- Side planks
- Bicep curls
- Hatha Yoga
You can add resistance bands or light weights to workouts and gradually increase the weight as you get stronger.
Balance and Mobility Exercises
The risk of falling or developing a fall-related injury increases as we age. This means that achieving and maintaining balance and mobility is especially important for older adults, especially those with preexisting conditions that may weaken their bones, cause disorientation, or increase the chance of falling down.
Examples of balance and mobility exercises include:
- Heel-toe walking
- Sidestepping
- 1-Leg stands
- Tai chi
Flexibility and Stretching Routines
Sometimes, you may wake up with a stiff back or shoulder, or a previous fall keeps your hip or knee in pain. Flexibility and stretching routines can help reduce these symptoms, improve your range of motion and reduce overall stiffness. You can do these exercises in your first 10 minutes of the day or whenever you need a little stretch to help ease some tension.
Examples of flexibility and stretching routines:
- Knee-to-chest motions
- Ankle rolls
- Overhead stretches
- Triceps stretches
- Shoulder rolls
- Neck rolls
- Yin Yoga
Chair Exercises
Chair-based exercises can be a safe and effective way to get your workout in while using a chair for support. These workouts are ideal for those who struggle with balancing. They are also low-impact, making this a good routine if you want to protect your joints, particularly if you have arthritis.
Examples of chair exercises include:
- Seated marches
- Sit-to-stands
- Seated “jumping” jacks
- Seated calf raises
- Chair planks
Safety Tips for Exercising
Not all exercises are ideal for every person, even those considered physically fit. Certain workouts may not translate well to older adults with joint pain, balance challenges and posture issues. If you’re just starting out or returning to exercise after a prolonged break, it’s best to avoid high-impact activities and heavy lifting as these might increase injury risk. It’s also important to proceed cautiously with movements that compromise balance or strain joints.
It’s essential to understand physical limits and recognize warning signs. The following tips can help older adults make the most of a new workout journey:
- Start slow: This is especially important if you are a beginner or are returning to exercise after an injury. You want to start slow and build up. Take your time during each exercise to build momentum slowly.
- Stay hydrated: Water is essential for everyone, especially when exercising. It can help prevent dehydration and heat-related problems like heat stroke.
- Dress comfortably: For exercising, it is best to wear lightweight, loose and comfortable clothing that releases body heat as you move. These clothes also need to allow you to move around freely without any restrictions. Being comfortable also involves wearing supportive, well-fitting shoes designed for exercise.
- Warmup first: Warming up prepares the muscles for whatever workout you’re about to do. It’s a great way to increase your heart rate and loosen up some muscles and joints. To warm up, you can run or walk in place for a few minutes. You can also gently rehearse the exercise you’re about to do and take deep breaths in and out.
- Stretch daily: After warming up, take some time to stretch your body from head to toe. Hold each stretch for up to 20 seconds, then slowly release it. Don’t stretch to the point of pain — listen to your body and always remain in control.
- Cool down: After your workout session, take time to cool down. At this point, your motions should slow down while you lessen the intensity of your movements. This can take around 10 minutes. Incorporate some post-workout stretches to help your muscles recover.
- Rest when needed: Schedule regular days off from your workouts. If you feel fatigued or in pain, take that as a sign not to exercise that day or to do some low-impact stretching instead of any vigorous cardio or strength training.
Find the Right Balance With Help From Village Caregiving
Creating a balanced routine that includes cardio, strength training and flexibility exercises is an essential part of aging. This variety helps older adults reap all the rewards of a balanced, total-body workout that promotes mobility, strength and balance. Whichever exercise routine you choose, do what works best for you.
Fitness is just one part of an older adult’s well-being — Village Caregiving is here to help with the rest. Whether you’re seeking a personalized home care plan or just need a hand with your day-to-day tasks, our family caregivers are ready to help. Contact us today to learn more.
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