Osteoarthritis and heart disease are two great risks for overweight seniors, who tend to be less active. Combat them by getting in shape gradually. Getting the right exercise equipment can help you overcome physical limitations, stay motivated and exercise safely.
The U.S. Department of Health and Human Services recommends three types of exercise for obese seniors who have or are at risk for osteoarthritis. These are workouts to improve range of motion, muscle and bone strength and cardiovascular endurance. Choose low-impact activities and the equipment to help you perform them.
Pool
Obese seniors who aren't comfortable with any other types of exercise might love the swimming pool. A workout here provides no impact, actually soothing painful joints and motivating you to come back for more. Exercise equipment for the pool is a modest investment.
Water dumbbells and resistance gloves work your upper body without joint stress. Use ankle water weights for deep-water walking and a waist flotation belt for water jogging. When your endurance level improves, try a stationary swimming device that uses your buoyancy to hold you in place as you achieve full swimming posture, pace and physical benefits.
Gym
Obese seniors whose fitness level is low can injure themselves easily, curtailing motivation and physical activity. Use full-body exercise equipment at home or at the gym under the supervision of a personal trainer. Work out at your own safety level with the help of a heart rate monitor. This wristwatch-style device lets you know when your activity level is just right.
Begin with an elliptical trainer, a next-to-no-impact machine resembling a stationary bike. Standing and recumbent (seated) models are available. When your muscles are stronger, move to the treadmill or a real stationary bike. All of these provide cardiopulmonary and range-of-motion types of exercise. For low-impact strength training, try exercise tubing. This provides resistance when pulled to exercise the abdomen, arms and shoulders.
Indoor/Outdoor
No gym membership or special exercise equipment is necessary to walk. Walking and climbing stairs are types of exercise well-suited to obese seniors with adequate balance skills. The best ways to improve balance are to wear well-fitting shoes and to lose weight.
Motivate yourself to exercise by buying good walking shoes that fit. Look for brands that are made for walking and offer stability control. Ankle and wrist weights can add to your walking workout. If you're having a hard time getting started, the President's Council on Physical Fitness and Sports suggests using a pedometer to motivate you and monitor your exercise achievements. You can even start indoors. If you are too overweight for outdoor exercise, measure and increase the number of indoor steps you take daily.
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