Senior fitness programs can be designed for fit, older baby boomers, who have been active since the early 1970s, or for inactive seniors, who have not exercised for many years. More active seniors may be suffering from overuse injuries and may require modifications to their existing program. In contrast, inactive seniors, or those with medical conditions, require a more conservative approach. When exercising outdoors, seniors should exercise with friends or bring a cell phone and let people know where they will be.
Seniors who have not been exercising, are on medication, or have medical conditions, should consult a physician regarding acceptable types of exercises, as well as duration and intensity.
Consider Joining an Exercise Group
Join an exercise group designed especially for seniors. Some, like the Over the Hill Gang, offer outings and activities for seniors at a variety of fitness levels. Exercising with a group helps you maintain consistency.
Take a Walk
Walking is an effective form of aerobic exercise. Walk up hills or use walking poles to add intensity. If you're not already active, start with 10-minute walking sessions at a moderate pace, and consult a doctor before adding intensity or increasing duration.
Learn T'ai Chi
T'ai chi promotes dynamic flexibility and coordination while enhancing breathing problems. Since it's a weight bearing activity, it's an efficient way to prevent osteoporosis. Active seniors who enjoy kickboxing classes will find that substituting t'ai chi is less jarring on the joints.
Do Strength Training
Strength training is crucial for protecting the bones and joints. It can be performed with free weights or with elastic resistance bands. Strength training workouts should be performed three times a week. Pay special attention to the muscles of the upper back. When they get weak, the back begins to round and a slouch develops, which can lead to a variety of physical ailments. Band exercises for the back can be performed while sitting on a chair or stability ball. If you belong to a fitness center, spend extra time on the lat pulldown and rowing machines.
Practice Chair Exercise
You can perform mild, low intensity exercise while sitting a chair. Marching movements, kicks and arm movements can help prevent the muscle cramps that are often the result of a sedentary lifestyle.
Get on the Ball
Although many exercises can be performed on the stability ball, simply sitting on the ball can improve posture and balance.
Go Dancing
Social dancing can give you quality time with your significant other or even help you meet new people. Dancing can be aerobic exercise, and it improves concentration and coordination.
Get in the Water
Water exercises promote strength without stressing your joints. Special water running shoes help you cross train with pool jogging. Staying in the deep end eliminates impact on the joints.
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