Exercise activities bring a multitude of health benefits for the older adult, including reducing arthritis pain, depression, anxiety and the risk of heart disease and diabetes, according to the National Library of Medicine. A carefully planned exercise schedule is one of the most important parts of a senior's life. No matter what your physical situation, some amount of exercise is possible and your health care team can help you find the type of physical activity that is best for you. The National Institute on Aging lists four main types of exercises seniors should be engaging in: endurance, strength, balance, and flexibility exercises.
Endurance Exercises
Endurance exercise focuses on building your energy and strengthens your lungs and cardiovascular system. The National Institute on Aging recommends working up to at least 30 minutes of this type of activity per day. Depending on your physical condition, good types of endurance exercises include dancing, swimming, yard work such as sweeping or raking, or bike riding. Walking is an especially gentle exercise for building endurance and can be done even with very limited mobility. Safety is a priority, so be sure to use any appropriate devices such as a bike helmet, walking stick or cane. It's always wise to have a partner exercise with you, especially if you may need assistance.
Strengthening Exercises
The National Institute on Aging states that strengthening exercises build your muscle, which helps prevent falls and enables you to do things like lift and carry objects and stand up from a chair. Strengthening exercises employ the use of weights. You can purchase these or use objects from your home. Begin with light weights and work up to heavier ones. According to the National Institute of Health, if you are unable to lift or push a weight eight times in a row, it's probably too heavy for you. Wrist curls involve resting your forearm on a surface with your hand over the edge. Hold a weight with your palm facing up, and slowly curl your wrist up and down 10 to 15 times. Do a similar exercise standing holding weights, curling your entire arm.
Some strengthening exercises can be done with your body as the weight.
To strengthen leg muscles, stand, holding the back of a chair for support, and raise yourself up on your tiptoes. Hold the position for one second, then slowly lower, and repeat 10 to 15 times.
In the same position, stand and lift one leg back without bending your knee, and repeat 10 to 15 times. This will strengthen your buttock and lower back muscles.
Balance Exercises
Balance exercises work with your body to protect you and give you the physical capabilities and confidence you need to maintain proper balance to avoid falls.
Try standing on one foot, then the other with no or minimal support. Do this near something such as a wall, chair or counter top, which you can use to support yourself if you need help. Walk with your arms out, focusing straight ahead, and with each step pause with one foot in the air to balance on the one foot.
Stand holding the back of a chair and lift a straight leg out to the side 10 to 15 times.
Flexibility Exercises
Flexibility exercises help you maintain freedom of movement and perform activities such as dressing yourself. For all stretches, do not stretch so far that you experience pain and be sure to consult your doctor if you have had joint surgery.
While standing or sitting completely upright, stretch your neck by turning your head to the right until you feel your muscles begin to stretch, holding the position for 10 to 30 seconds. Return to center, then slowly turn to the left. Repeat this several times.
Sit in a chair, hold your arms out parallel to the floor, palms forward, and slowly move the arms back, pretending to squeeze something between your shoulder blades.
Also sitting in a chair, turn your entire torso slowly to one side completely and then to the other to stretch your back.
Flex and stretch your ankles while sitting.
