Seniors are at increased risk of muscle injury and other health conditions. Exercise is a proven way to increase senior health, reduce the risk of certain injuries and senior health conditions. Senior exercise should be low impact and not as strenuous as an activity such as road running or playing basketball. Joints and muscles weaken with age and should be looked after in the senior years.
Endurance Training
The National Institutes of Health suggests endurance training as a required element of senior exercise, along with strengthening, stretching and balance exercises. Seniors have weaker joints, and brittle bones can also be a problem, therefore it is preferable that endurance training during your senior years is low impact and not weight bearing.
Examples of good endurance training for seniors include walking, which has low impact on the joints, or cycling and swimming, which aren't weight-bearing exercises. The NIH states that endurance training improves seniors' "staying power," as well as improving the health of the heart and circulatory system.
Strength Training
Senior strength training can be performed with resistance machines that are designed to isolate muscle groups and strengthen them. Lifting free weights carries a heightened risk of injury for individuals who may not be as strong. Strength training can also be carried at home to benefit senior health. Household items such as cans of beans can be used to perform bicep curl and shoulder press exercise. According to fitness expert Manny Castro, other exercises that seniors can perform using their own body weight as resistance incude calf raises or squatting while holding onto a chair for support.
Flexibility Training
In the senior years muscles become stiffer and increasingly inflexible, according to Women's Health. Stiffness increases the risk of injury during exercise and puts an emphasis on stretching before and after for five to 15 minutes. Flexibility exercises that stretch the hamstrings, shoulders and other muscles can also reduce stiffness and discomfort in seniors.
Balance Training
Dr. Betty Perkins-Carpenter stresses the importance of balance training in the senior years, reporting in 2010 that every hour an older adult dies from a fall-related injury. The Elderly Gym Senior Fitness website recommends balance exercises that involve assisted walking and stepping over small objects. Place a straight line of duct tape on the floor and practice walking heel to toe, remaining at all times on the line. Walking down the line and avoiding obstacles such as shoes or small plush toys is another senior exercise to improve balance.
