It’s never too late to pursue physical fitness—in fact, exercise becomes even more important as you get older. That’s because staying active helps offset some of the negative effects of aging, improves quality of life, and helps seniors remain independent. The American Academy of Family Physicians explains that exercise is good for strength, balance, energy levels, cognitive function, and even emotional well-being. It also helps stave off chronic conditions like heart disease and osteoporosis. Seniors who don’t stay active find it harder to do daily tasks like going up stairs, carrying a heavy bag of groceries in from the car, or even walking without assistance.
But this doesn’t mean seniors need to be training the same way they did when they were younger. The National Council on Aging recommends moderate exercise for at least 30 minutes a day, five days a week, including two days of muscle-strengthening activities that target all major muscle groups. The problem is that only one in three Americans over the age of 65 actually meet this recommendation.
If you’re a senior who’s looking to jump into a new workout program-—-or if you’re encouraging an older relative to do so—bear in mind that it’s not as easy (or as safe) to jump into a routine as it was at a younger age. The National Institute on Aging recommends talking to a doctor or health care provider first, especially if there are chronic conditions involved like heart disease, high blood pressure, diabetes, or arthritis. Exercise is still possible with any of these conditions (and these conditions will likely improve with regular exercise), but they do pose safety risks for anyone beginning new physical activity. This is especially true for anyone who has spent many years being sedentary.
Be sure to develop a varied exercise routine, one with activities that improve your endurance, strength, balance, and flexibility.
Endurance: These are the exercises that raise your heart rate and breathing—they’re also known as aerobic or cardiovascular activities. They are good for improving your heart, lungs, and circulation, and increasing your energy levels. Great endurance exercises include: walking, bicycling, jogging, swimming, dancing, and recreational sports like tennis or basketball.
Strength: These are the activities that make your muscles stronger and help offset muscle loss as you age. Great strength-training exercises include: lifting weights, using resistance bands, and doing bodyweight exercises like pushups, sit-ups, or lunges.
Balance: These are recreational activities that force you to maintain and improve your stability, ultimately reducing risk of falls. Great activities for balance include: standing on one foot, walking heel-to-toe, and tai chi.
Flexibility: Flexibility exercises are the ones that keep your muscles loose and your body limber so you can move more easily. Great flexibility exercises include: stretching and/or yoga.
Here are two easy at-home exercises recommended by the National Institute on Aging. For more ideas, visit www.nia.nih.gov and select “Exercise and Physical Activity” under the “Health Information” drop-down tab.
Wall Push
1. Stand facing a wall slightly more than an arm’s length away. 2. With your feet shoulder-width apart, lean forward and place your palms against the wall. 3. Keeping your feet flat on the ground, bend your elbows and lean your body in as if you were trying to push the wall away from you. 4. Hold for five seconds before pushing yourself back to starting position. 5. Repeat 10 times or until fatigued. Be sure to maintain good form throughout each rep.
Overhead Arm Raise
1. Stand with your feet shoulder-width apart or sit comfortably on a chair with your feet flat on the floor. Hold a dumbbell in each hand, arms down by your side. 2. Raise the dumbbells up to shoulder level and hold them with your palms facing forward. Slowly raise both dumbbells over your head until your arms are straight. 3. Hold for one second before bending your elbows and lowering both weights down to shoulder level. 4. Repeat 10 times or until fatigued. Be sure to maintain good form throughout each rep.
