Staying active is important for people at every age, but it can be especially beneficial for senior citizens who want to improve their quality of life. The U.S. Centers for Disease Control (CDC) highlights physical exercise and activities leading to longevity and reducing the risk of falling. For seniors, the National Institute for Health (NIH) recommends four focus areas--endurance, strength, flexibility and balance. Ask your physician for guidelines before starting your new exercise program.
Walking
Walking is an easy, accessible and free endurance exercise. If you prefer not to walk alone, connect with community centers or gyms to find walking groups or partners. You can also walk with a neighbor, friend or pet. If possible, walk for at least 10 minutes a day, but preferably up to 30, according to guidelines by the National Institute on Aging.
Chair Yoga
Chair yoga includes many of the exercises found in hatha yoga, or yoga for the body, so it can help you with strength, endurance, flexibility and balance. Instructors may teach standing yoga poses, such as Warrior-1, with students seated in a chair or with the chair as a place to put your hands if you need assistance with balance. Although chair yoga is appropriate for all age groups, the elderly can comfortably engage in yoga without needing to get up and down from a yoga mat. Try senior centers and local gyms to find a chair yoga class in your area.
Silver Sneakers
Popular in YMCA gyms and fitness centers, Silver Sneakers classes use bands, hand weights and other props to build muscle strength in seniors. The program also offers versions of yoga, water and cardio classes designed for the elderly.
Tai Chi
Tai Chi offers a way to maintain and develop balance, coordination and even endurance, depending on the length and intensity of the session. Tai Chi developed originally as a Chinese martial art. Practitioners also gain mental and emotional benefits from Tai Chi because of its calm, flowing movements and focus on clearing the mind. Also, try Qi Gong, which uses concepts and movements similar to those in Tai Chi.
Water Classes
Swimming by itself is a low-impact way to increase endurance, but you may enjoy water classes as well. Aerobic exercises adapted for the water provide your body with variety in movement and a chance to interact socially. Some classes use water floats, props or weights to challenge your strength, too. Consider trying yoga or Tai Chi exercises adapted for the water.
Dancing
Dancing is a healthy way to boost your mood and build endurance. Numerous dance studios and community centers offer country, line, ballroom and other styles of dance classes. Keep your dance steps basic until you build confidence in them.
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