Exercise is an important part of a healthy lifestyle, regardless of your age. It provides you with health benefits, such as a reduced risk of chronic disease, mood improvement and more control of your weight. For senior citizens, in particular, staying active can improve quality of life, strengthen muscles and bones, and increase your immune function. Low-impact exercise, strengthening, stretching and balance activities are part of a well-rounded program. Talk to your doctor about beginning an exercise regimen.
Safety First
When developing an exercise program, it is important to keep your safety in mind. Discuss any workout plans with your doctor, and ask about your conditions and medications, as well as any potential complications. If you feel shortness of breath, dizziness, pain or pressure in your chest or left arm, stop exercising and contact your physician.
Before Beginning
One exercise philosophy to follow is starting slowly, gradually building your exercise up to a moderate level. According to the National Institutes of Health, or NIH, regardless of age or condition, most older adults can tolerate moderate activity levels. However, if you have not been previously active, beginning with light exercise and working your way up to moderate activity is recommended. Exercise twice per week to start, and increase to three days per week over the course of a month. You should warm up for five minutes before the workout, and cool down and stretch for five minutes after working out.
Types of Exercise
The NIH recommends four types of exercise for senior citizens -- endurance, strength, balance and flexibility. Endurance activities involve exercises that increase your heart and breathing rates for an extended period of time. Running, biking and swimming are examples of endurance exercises. Strengthening exercises include lifting weights or working your muscles against a force such as gravity. Incorporating balance and flexibility movements can help prevent falls and reduce risk for injuries.
Frequency
You can choose to work out twice per week, incorporating all four types of exercise each time you work out. You can also opt to break up your workouts, perhaps choosing two types one day and the other two the next. Give yourself enough rest days during the week to keep from becoming fatigued or injured. Homeworkoutsforseniors.com recommends a warm-up followed by strength training, endurance exercise, balance and stretching. Depending on your fitness level, the time spent on your endurance and strength might vary.
Sample Workout Routines
Begin with a warm-up, such as walking or riding a stationary bicycle for 5 to 10 minutes. Then perform low weight exercises for approximately 5 to 15 minutes, depending on your fitness level. Incorporate movements for your biceps, triceps, shoulders, legs, back and abdomen. After your strength routine is complete, begin your cardiovascular exercise, working out for 5 to 20 minutes. Balance and stretching should each take up five minutes, as should your cool-down walk.
You can choose to complete this entire routine in one day, or break it up over the course of two or even three days. Resting a day in between routines is recommended.
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