Weight Loss Exercises For Seniors

Senior weight loss reduces the pain and discomfort of certain chronic conditions, including arthritis and diabetes. A healthy weight during the senior years lowers the chances of developing heart disease and high blood pressure. In addition to shedding pounds, weight-loss exercises help seniors maintain their independence and ability to perform activities of daily living, according to the National Institutes of Health. Seniors should consult a doctor before beginning an exercise program.

Endurance Exercises

Endurance exercises challenge the cardiovascular system and the lungs while burning fat. Endurance exercises consist of repetitive motions that expend a high number of calories. The American College of Sports Medicine (ACSM) recommends that people over the age of 65 years participate in endurance exercises three times a week, for at least 30 minutes. Low-impact endurance exercises speed up weight loss while protecting joint integrity and preventing injury. Appropriate exercises include swimming, walking and cycling on a recumbent bike.

Strength-Training Exercises

According to ACSM, strength training is especially important for seniors. Muscle mass decreases with age--if the muscles are not used and challenged, they atrophy and turn to fat. Strength training exercises build muscle, burn calories and cause weight loss. According to the American Council on Exercise, muscle mass depreciates by five percent each decade after the age of 25. Strength training reduces body fat, replaces it with muscle and increases metabolism. Examples of strength-training exercises include wall pus-ups, biceps curls, dips and chair squats.
To do a chair squat, sit down in a chair. Align your ankles directly under your knees and rest your feet on the ground. Place your hands on your hips, sit up straight and tighten your abdominal muscles. Push up through your heels and stand up. Lower to the chair and repeat. It is important for seniors to start slowly and build strength before engaging in advanced strength-training exercises.

Stretching and Balancing Exercises

Stretching and balancing exercises lengthen and strengthen the muscles, while improving posture and burning calories. Improvements in range of motion and stability make endurance and strength exercises easier to perform, increasing output and the amount of calories burned during a session.
Balancing on one foot and reaching your arm overhead challenges the body while forcing the muscles to work with one another. To do this, stand on your right foot and shift your weight onto your right leg. Simultaneously, lift your left arm straight in the air, as if you are reaching for the ceiling. Press the upper part of your arm against your hair. Hold this position for 20 seconds and then do the same on the other side.

Chores and Household Activities

According to ACSM, moderately intense chores contribute to daily exercise goals and calorie expenditure. Vacuuming, gardening and grocery shopping are three different activities that promote weight loss. Raking leaves, dancing around the house and cleaning all burn calories while providing a low-impact workout. Seniors who are capable of including these into their lives may experience weight loss benefits.