Seniors can reduce their risk of osteoporosis, improve cholesterol levels, strengthen their heart and maintain flexibility with many simple exercises. There's no reason to stop exercising just because your weight is fine, you don't want to build muscle or you've felt sore after workouts in the past. You can do many types of exercise that don't stress and strain your body or heart, and many that won't leave you stiff and sore afterward.
Reduces Risk of Osteoporosis
As you age, you lose bone density, increasing your risk for osteoporosis. More than half of senior women and 25 percent of senior men will experience a fracture during their lifetime, according to the National Osteoporosis Foundation. Weight-bearing exercises help increase bone density. These can include walking, ballroom dancing, lifting weights such as dumbbells, using resistance bands or doing calisthenics as simple as standing and sitting in a chair, walking up and down stairs or doing high-knee stepping.
Improves Cholesterol Levels
In addition to helping you burn calories, regular aerobic exercise can help raise high-density lipid, or "good cholesterol" levels, according to MayoClinic.com. You don't have to get on an elliptical or jump up and down during an aerobic class to get an aerobic workout. You can create aerobic exercise with speed walking, swimming, cycling, walking on a treadmill or riding an exercise bike. Consider using a recumbent exercise bike, which lets you recline backward during your pedaling to take weight off your back.
Improves Heart Health
Your heart is a muscle, and the more you exercise it, the stronger it gets. The American Heart Association recommends moderate intensity exercise for 30 minutes, five times per week, or more intense workouts for 20 minutes, three days a week, to maintain heart health for persons age 65 and older. High-intensity workouts are not necessary for maintaining heart health. In fact, the AHA recommends longer workouts, rather than harder workouts. On an intensity scale of 1 to 10, you should work at a 6 level, recommends the AHA. You should be able to talk while you exercise, or you're working too hard.
Improves Flexibility
If you're having trouble getting in and out of the car or even your bed, you can benefit from flexibility exercises. You can do stretches in your bed or sitting down. Simply raising your arms and reaching as far as you can will gently stretch your muscles. Stretching will also improve your range of motion and help with your golf and tennis. The more you can rotate your torso, the farther back you can take your club or racket, helping increase your forward swing speed so you can hit balls longer and farther.
