10 EXERCISE TIPS FOR SENIORS
Whether you’re a senior looking for ways to stay active or a younger adult looking to help your parents get more exercise, you’ve come to the right place. Regular exercise and resistance training helps strengthen muscles and may help seniors improve their balance and flexibility. Use these exercise tips for seniors to put together a customized fitness plan for yourself or a loved one.
1. START SLOW
One of the most important exercise tips for older adults is to start slow. You don’t want to strain a muscle or take a fall because you’re tried or do too much too soon. If you haven’t been exercising regularly, start by taking a short walk or spending a few minutes doing stretches. As you build stamina, you should be able to exercise for longer periods at a greater level of intensity. Before beginning any exercise program, consult a licensed medical professional to find out what kind of exercise is safe based on your health history.
2. CHOOSE ENJOYABLE ACTIVITIES
It’s much easier to stick with an exercise program if you choose an activity you enjoy. If you don’t like walking on a treadmill or using free weights, try something a little more fun. Take up tennis, hike on local trails, learn how to play golf or ride a bicycle around the neighborhood. These activities burn calories, but they’re also enjoyable, making it more likely that you’ll be consistent about exercising.
3. BUILD STRENGTH
Aerobic activity gets a lot of attention, mostly because it helps with weight loss and supports the cardiovascular system. Although aerobic exercise has several benefits, it’s not the only aspect of physical fitness you need to worry about. You should also do strength-training exercises.
Strength training helps maintain bone density, which is especially important as you age. Using weight machines, lifting hand weights and working out with resistance bands all have the potential to support healthy bones.
4. MODIFY ACTIVITIES AS NEEDED
Don’t worry if you can’t run five miles or lift heavy weights due to a health concern. It’s possible to modify many exercises to make them easier on the body. For example, one of the most common exercise tips for seniors with joint issues is to try swimming instead of jogging. Both exercises burn calories and improve cardiovascular fitness, but swimming has less impact on the joints, making it a great option for older adults.
5. FOCUS ON FLEXIBILITY
As you get older, you may find that your muscles feel stiffer than they did when you were young. Combat this muscle stiffness by performing exercises designed to increase flexibility. Yoga is a great example. All you need is a yoga mat and the willingness to try new poses. These poses stretch the body, increasing flexibility and strengthening the core muscles.
6. CHOOSE YOUR EQUIPMENT CAREFULLY
If you decide to try a new activity, one of the most important exercise tips is to choose your equipment carefully. The right fitness equipment will help you reach your fitness goals and can make exercise more enjoyable. If you need to purchase hiking boots, fitness gloves or other wearable items, make sure they fit correctly. They shouldn’t be too tight, but you also don’t want them to be too loose. Otherwise, excess material may cause you to trip or make it more difficult to perform your favorite activities.
7. SET REALISTIC GOALS
You don’t need a specific goal in mind to start exercising, but setting a goal can help you stay motivated when you’d rather stay in bed instead of going for a walk. If you choose to set a fitness goal, make sure it’s a realistic one. Starting with a lofty goal can leave you discouraged. Aim for something achievable, yet challenging for you.
8. PAY ATTENTION TO YOUR BODY
You may have to push through some tough exercises, but exercise should never cause you pain. If you experience pain while exercising, stop immediately. Your body is trying to tell you that something is wrong. The day after you exercise, you may be a little sore, especially if you were lifting heavy weights or working out with more intensity than usual. Listen to your body and take it as a sign that you should slow down. If needed, purchase a massager or some other type of muscle recovery tool to ease sore muscles.
9. FIND A FRIEND
When asked to give their best exercise tips for seniors, many personal trainers recommend pairing up with a friend or family member to make fitness fun. An exercise partner can help you stay motivated and provide companionship for weight-lifting sessions, hikes and other activities. A partner can also hold you accountable when you feel like skipping an exercise session.
10. JOIN A CLASS
Some seniors hesitate to exercise alone because they’re not sure what to do or they’re afraid they’ll hurt themselves. If you’re not keen on exercising by yourself, join a class at your local senior center. These classes are tailored to older adults, so you should be able to find one that matches your physical abilities. Attending a class is also a good way to connect with an instructor who can show you how to perform each exercise safely.
Exercise has many health benefits, especially as you get older. If you’re ready to be more active, follow these exercise tips for seniors to ensure you get the benefits of exercise.
