Though physical fitness is important at any age, it is particularly a concern for the elderly. As you age, you start to lose muscle tissue, and your balance and cardiovascular health may suffer, as well. Help keep your heart healthy and your muscles strong by engaging in fun exercise activities several times per week. Always check with your doctor before beginning or modifying an exercise program.
Cardiovascular Exercise
Regular cardiovascular exercise keeps your heart healthy and reduces your risk of many diseases, including diabetes, osteoporosis, heart disease and certain cancers. You don't have to work out hard to stay fit. Simply taking a brisk walk, biking at a moderate pace or swimming can help you get the 30 minutes of physical activity you should strive for most days. Keeping your exercise varied and fun can help you stick with your program. Engage your family and friends, and ask them to take a walk with you. Organize a nature hike or scavenger hunt with your grandchildren. Even everyday enjoyable activities, such as tending your garden or putting up a new birdhouse in your yard, can help you stay active, raise your heart rate and keep your blood circulating.
Strength Training
Strength training helps prevent muscle loss as you age and helps protect your bones and joints. Strive to include at least two 30-minute strength-training sessions into your fitness program each week, but take at least one day off between sessions. Many gyms and community fitness centers offer strength-training classes for seniors that include work with light weights or resistance bands. These programs may allow you to stay seated in a chair during most of the exercises to avoid excess strain on your knees and hips. Take small opportunities to help strengthen your muscles, such as lifting a heavy grocery bag off the floor or counter several times before putting the items away. Working out in the water with hand webs or water dumbbells can also help you tone without putting too much strain on your body. Moving your arms and legs against the resistance of the water helps strengthen your muscles while you soak in the pool.
Stretching
Gentle stretching helps lengthen your muscles and keeps you flexible to maintain your range of motion. Look for opportunities to stretch during your daily relaxation activities, such as stretching during commercials while watching television. Put on soothing music, and stretch to unwind at the end of your day, particularly if you suffer from tense muscles from stress. Aim to gently stretch all of your major muscle groups, starting with your neck and working down to your legs and feet. Don't bounce while stretching, and only pull your muscles until you feel a light tug. Stretching shouldn't be painful. Play a rowing game with a friend or family member to stretch all of your major muscle groups. Sit straight up with your legs straight in front of you, pressing the bottoms of your feet against your partner's. Grip one end of a towel or tight resistance band, and have your partner hold the other end. Lean back, and pull on the towel or band as your partner bends forward; repeat the exercise back and forth to stretch your shoulders, arms, back and legs.
Balance
Balance is particularly important for the elderly since good balance helps prevent dangerous falls. Work on your balance with activities that promote gentle movements and encourage proper posture, such as yoga or tai chi. Beginner classes are suitable for most seniors, and some facilities offer tai chi and yoga classes specifically designed for the elderly. Practice standing on one foot while placing your fingertips on a chair or counter to steady yourself. Play a tightrope game with your grandchildren by walking heel to toe with your arms outstretched as if performing on a high-wire.
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