Exercise is important for everyone, but being active is especially important for seniors who are at risk for chronic conditions and falls. Exercise helps seniors maintain the strength, flexibility and range of motion needed to perform daily activities. Physical activity can help keep you strong, so you can be independent longer. Exercise can also help lower your risk for heart disease, diabetes and depression. As always, check with your physician before starting any exercise program.
Endurance Exercises
Endurance exercises are also called cardiovascular exercises because they increase your heart rate for a sustained period of time. These exercises can often be incorporated into the errands and activities of everyday living. Some examples include walking, swimming, dancing and common housework, such as sweeping, gardening and cleaning. It is best to start slowly, then build up your endurance at a gradual pace to include longer periods of exercise. Try to reach a target goal of at least 30 minutes a day to achieve the highest heart and lung benefits from cardiovascular exercise. Seek medical attention if you have trouble breathing or experience chest pain while exercising.
Strength Training
Regardless of your age, even small changes in muscle strength can help you perform activities like getting up from a chair, carrying groceries, bathing and lifting objects. You can use weights, resistance bands or common household objects to build muscle tone and increase your range of motion. Strength training can be especially beneficial for the millions of Americans suffering from arthritis because it strengthens the muscles and surrounding tissues that support the joints. This results in increased flexibility, improved range of motion and less risk of falls. Use the lowest amount of weight to start, then progress as you get stronger. Join a seniors' exercise class for professional guidance on strength training.
Balance Exercises
Balance exercises are especially important for seniors ages 65 and older because more than one-third of Americans in this age group fall every year, resulting in fractures and even loss of life. Balance exercises can prevent falls by helping you maintain your balance and stability while walking, running or standing. Exercises include arm extensions, leg raises and walking heel-to-toe in a straight line. It's important to have a chair or steady surface nearby to hold on to until you are able to maintain your balance on your own. Balance exercises also help you improve flexibility, posture and mobility.
Flexibility Exercises
Flexibility training involves stretches that increase your range of motion and flexibility but do not increase muscle mass. Stretching is an important part of physical activity because it helps you perform everyday activities that are necessary to live on your own, such as bathing, cooking and walking. Back, neck and leg stretches can also improve your balance, boost energy and increase range of motion. Chair-bound and bed-bound seniors can also benefit from flexibility exercises. Follow a regular fitness routine to maintain your health, improve flexibility and prevent disease.
References
- MedlinePlus: Exercise for Seniors
- U.S. National Institutes of Health Senior Health: Exercise and Physical Activity for Older Adults
- American Academy of Orthopaedic Surgeons: Seniors and Exercise
- U.S. National Institutes of Health Senior Health: Exercise and Physical Activity for Older Adults: Exercises to Try --- Balance Exercises
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