Exercise Tips For The Elderly

More than 60 percent of senior citizens fail to engage in regular physical activity, according to the National Institute on Aging. Aging and inactivity cause a loss of muscle strength, flexibility, coordination and a significant decrease in the quality of life. To improve health and maintain the ability to perform daily tasks, seniors should follow a simple set of exercise guidelines.

Kinds of Exercise

The National Institute on Aging recommends four different kinds of exercises for senior adults. Balance exercises help reduce falls, a common health risk to the frail and elderly. Endurance or aerobic exercises support the health of your heart, lungs and circulatory systems. Stretching or flexibility exercises increase metabolism and mobility, and strength training helps build muscle.

How Much?

Senior citizens should aspire for 150 minutes of aerobic exercise per week in workouts that last a minimum of 10 minutes each. Seniors should also perform 30 to 60 minutes of weight training sessions for all the major muscle groups at least two to three times per week. Stretching exercises should be performed daily, and balance exercises two to seven days a week. It's important for the elderly to be well rested before attempting moderate exercise workouts. Also, consult with your medical provider before beginning any exercise program.

Balance and Aerobic Exercises

One-third of adults age 65 and older fall each year, according to the Centers for Disease Control and Prevention. Basic balance exercises such as standing on one foot or walking heel to toe can improve coordination and help prevent falls among the elderly. If necessary, lean against a chair for stability. Aerobic exercise including line dancing, biking, swimming and brisk walking support the respiratory and circulatory systems. You can perform aerobics with a partner or a cane for added support.

Stretching and Strength Exercises

To improve range of motion, perform simple stretching exercises such as standing on your toes, head tilts, twisting side to side and shoulder rolls. As for strength exercises, lift free weights or pull resistance bands. Seniors commonly make the mistake of lifting weights that are too light. For maximum results, choose a weight that you can lift at least 10 times but not more than 15 times. If pain lasts for more than two hours following strength training, then you have overdone it.