As their bodies age, many seniors become less active, which can lead to weight gain and muscle loss. Exercise is important in helping seniors counteract these effects, and it also helps reduce depression, prevents or delays disease, improves balance and increases your overall quality of life, according to the National Institutes of Health. Regardless of age, there are several exercises that can be modified to any fitness levels, even for seniors with age related diseases, such as arthritis.
Water Aerobics
With age comes the slow degeneration of major joints, such as the knees and wrists. Using a pool for water aerobics is a beneficial way to increase your heart rate and build muscle strength, while providing minimal stress on the joints. Water exercise creates a buoyancy effect, which can reduce up to 90 percent of the weight on your joints.
Stationary Bike
Stationary bikes are another way for seniors to get aerobic exercise without placing too much stress on the joints. Stationary bikes use a circular motion to work the muscles, rather than an up and down motion that puts stress on the joints. Stationary bikes are also convenient, as they require little balance (in comparison to traditional bicycles), and can be used regardless of the weather outside.
Elliptical Machines
Elliptical machines can be used by seniors to exercise with little impact on the joints. Like a stationary bike, ellipticals use a circular motion to reduce stress on the body, while still providing a calorie-burning aerobic workout. Ellipticals may take a little more balance to operate, but they allow for customization of your workout with adjustable incline and resistance settings.
Yoga
Yoga is a way to exercise through old age. Yoga consists of mental and physical exercises used to reduce stress and increase strength and flexibility. In many cities across the United States, yoga classes are offered specifically for seniors and are catered to their body structure.
Tai Chi
Tai Chi is a a form of "moving meditation" that provides exercise through slow, methodical movements. When used by seniors, Tai Chi provides a cardiovascular and strength workout, and can also reduce stress, ease pain and increase balance, which the National Center for Complementary and Alternative Medicine (NCCAM) suggests can decrease your chances of injuries from falling as you grow older.
Free Weights
Strength training is essential for seniors, as it provides greater balance while helping slow muscle loss and reduce fat gain. One form of strength training for seniors is the use of free weights. Free weights include equipment such as barbells, and lifting them works several muscles at the same time. When using free weights, the American Medical Association recommends focusing on muscles that support the legs and hips, as this can reduce your chances of falling.
Weight Machines
When balance is an issue with free weights, weight machines can be an option, so seniors can still get the necessary strength training needed to fight off muscle loss. Weight machines help isolate specific muscles while providing better balance through the use of pulleys and metal supports of the equipment. The intensity of the workout can be altered by changing the amount of resistance or weight loaded onto the machine, allowing you to alter the workout to fit your fitness level.
References
- National Institute of Health: 8 Great "Whys" Seniors Should Exercise
- American Academy of Orthopaedic Surgeons: Seniors and Exercise
- National Institute of Aging: Exercise and Physical Activity: Getting Fit For Life
- Journal of the American Medical Association: Fitness for Older Adults
- National Center for Complementary and Alternative Medicine: Tai Chi
