Exercise for Seniors

There is no mandatory retirement age when it comes to exercise for seniors. In fact, a well established exercise routine should be a lifelong habit that is carried over through retirement. Exercise does not have to be confined to a gym. As a matter of fact, it might be better to think in terms of movement rather than exercise. Keeping your body moving has many dividends, especially for older adults. For more information see the short video clip: Exercise for Seniors - Why is it important?

Studies show that exercise is important for promoting good health, functional independence, and quality of life in older adults. In other words, it may help slow the aging process by preventing or reducing the chances of disease and disability in seniors.

Heart disease is one of the major concerns as one ages, as is osteoporosis. So, if you exercise, can you reduce your chances of both heart disease and osteoporosis? Exercise helps regulate blood pressure and boost good cholesterol (HDL). Exercise also reduces obesity, which is a contributor to heart disease and also diabetes. As for bone density, studies show that physical activity which includes weight-bearing exercise can help prevent osteoporosis. Older adults are at a greater risk for osteoporosis and it is crucial that exercise be a regular activity since it reduces your chances of falling and the injuries caused by those falls.

Exercise for seniors can range from simple stretching routines to more vigorous weight lifting routines. The important thing is to keep moving. Of course, before starting any type of exercise routine, especially if you've not been very active before, check first with your health care provider to make sure that you can safely proceed with your plans.

Get moving by incorporating any of the activities listed below:

• Walking - Almost any movement program will start with walking because it's the easiest to do and can be done anywhere at anytime. Try to walk at least a mile a day or 30 minutes a day. Start out slow and work yourself up to longer times or distances. You can break your walking up into smaller units if you want. When shopping try parking farther away from the shops so that you have to walk farther. Of course, be sensible. If you have any suspicions about the environment in which you'll be walking then don't do it!


• Stretching Exercises - Again this movement activity can be done anywhere. Stretching can help increase flexibility and freedom of movement. Do some warm up exercising before you begin. For example, do some walking or arm pumping before you start. Stretching should never cause pain. If you experience pain, STOP. Some sample stretching exercises can be viewed at Exercise for Seniors - Stretching Examples and More Stretching Examples .


• Isometric Exercises - These exercises basically consist of relaxing and contracting the muscles. These exercise do not involve strenuous activity or excessive joint rotation making them ideal exercises for seniors who may not be able to participate in more complex routines. However, these exercise are not recommended for people with high blood pressure or heart disease as they cause muscles to contract, which squeezes blood vessels, causing blood pressure to rise. See More about Isometric Exercises


• Tai Chi - The slow, dance-like speed of Tai Chi creates balance, flexibility and calmness. With an emphasis on deep breathing and using mental imagery, Tai Chi integrates your mind with your body, and is very effective at relieving stress. Originally used as a form of martial arts, Tai Chi can be modified to help seniors stay active and improve their balance. For more information, see Tai Chi - How it Helps


• Outdoor Activities - This list is limited only by your imagination but can include: biking, hiking, tennis, badminton, swimming, etc. Why outdoors? Getting enough sunlight can help you with any sleep problems you might have by helping your body maintain its circadian rhythm (or biological clock). Also, it's been proven that sunlight can help with depression.


• Indoor Activities - Again this list is limited only by your imagination but can include: bowling, dancing, swimming, skating, volleyball, etc. Choose something that gives you enjoyment. Go with a group of people for even more fun.


• Weight Lifting - Any good exercise routine should include some type of resistance training. Start out with no or very little weight and gradually increase what you lift. Resistance training strengthens muscle mass which is subject to atrophy with age.