More than two-thirds of senior citizens do not engage in regular physical activity, according to the National Institute on Aging. With an inactive lifestyle comes loss of strength, flexibility, stamina and the ability to perform daily tasks. Fortunately, healthy senior-friendly exercises executed on a consistent basis may improve fitness and delay or prevent diseases linked to the aging process.
Type of Exercise
The National Institute on Aging suggests four different types of exercises that when performed regularly may improve health in older adults. Endurance exercises support the respiratory and circulatory systems. Balance exercises aid in preventing falls, a significant health risk to senior citizens. Stretching improves flexibility and mobility, and strength exercises can help rebuild the 20 to 40 percent of muscle tissue loss that naturally occurs with aging.
How Much Exercise?
According to the University of Arkansas, older adults should aim for 150 minutes of exercise per week in workouts lasting a minimum of 10 minutes each. Ideally, senior citizens should engage in moderate workouts using a variety of exercises, including 30 to 60 minutes of strength exercises two to three times weekly on nonconsecutive days, with a rest day between each weight training session.
Endurance Exercise Examples
Endurance, or aerobic, exercises support your heart, lungs and circulatory system. You can get a healthy aerobic workout from walking, biking, swimming, dancing, mowing the lawn, raking leaves or climbing stairs. Start gradually and work yourself up to more challenging workouts. If you're too winded to talk during a workout, then it's too difficult.
Basic Balance Exercises
To improve balance and coordination, try simple exercises such as walking in a straight line toe to heel or standing on one foot. You can lean against a sturdy chair or perform balance exercises with a partner for extra stability.
Starter Senior Stretches
Stretching exercises improve your range of motion so that you can perform routine tasks without difficulty. Dr. Karl Knopf, author of "Stretching for 50+," suggests standing on your toes, arching your back in a cat-like position and mimicking pressing on a gas pedal. While you may experience mild discomfort or tension, proper stretching should not cause pain.
Strength Exercises for Older Adults
Perform strength exercises for all your major muscle groups a minimum of twice weekly, but don't engage in the same exercise two days in a row. Try using very light dumbbells and gradually add weight as you progress. Arm raises, arm windmills, bicep curls and side leg raises can help the protein strands inside your muscles to grow larger. However, do not exercise to the point at which you're in pain.
References
- University of Arkansas: Increasing Physical Activity as We Age
- National Institute on Aging: Chapter 1--Get Ready
- "Stretching for 50+"; Dr. Karl Knopf; 2004
- "Fitness Over Fifty"; National Institute on Aging; 2006
