Maintaining an active lifestyle is essential at any age, but it becomes increasingly important for older adults. Regular physical activity can enhance mobility, improve mood, and promote overall well-being. Incorporating exercise into your daily routine doesn’t have to be daunting.
We’ll review how much exercise seniors need, benefits of physical activity, some exercises to help seniors stay active and healthy, and tips to get started on making exercise a consistent part of your day.
How Much Exercise Do Seniors Need?
The Centers for Disease Control and Prevention (CDC) recommends that older adults aim for at least 150 minutes of moderate-intensity aerobic activity each week, such as brisk walking.
Additionally, muscle-strengthening activities should be included at least two days a week. This can be broken down into manageable chunks, such as 30 minutes a day, five days a week.
How Does Physical Activity Benefit Seniors?
Engaging in regular exercise offers numerous benefits for seniors, including:
- Improved Cardiovascular Health: Regular exercise helps maintain heart health and reduces the risk of heart disease.
- Enhanced Mobility and Flexibility: Physical activity strengthens muscles and improves joint flexibility, reducing the risk of falls and injuries.
- Better Mental Health: Exercise releases endorphins, which can alleviate symptoms of depression and anxiety.
- Weight Management: Staying active helps in maintaining a healthy body weight, reducing the risk of obesity-related diseases.
- Increased Bone Density: Weight-bearing exercises strengthen bones and reduce the risk of osteoporosis.
- Social Interaction: Participating in fitness classes or group activities provides opportunities for socializing and building connections.
- Reduced Stress: Physical activity reduces stress and promotes relaxation.
- Improved Blood Circulation: Regular exercise improves blood flow throughout the body.
What Are Simple Exercises for Seniors?
Starting an exercise routine doesn’t require a gym membership or special equipment. Here are some simple exercises that can be done at home or in the community:
- Walking: A low-impact exercise that can be done anywhere, and is great for improving cardiovascular health and maintaining muscle mass.
- Chair Exercises: Sit in a sturdy chair and perform leg lifts, arm raises, and seated marches to increase strength.
- Balance Exercises: Stand on one foot or walk heel to toe to improve balance and reduce the risk of falls.
- Strength Training: Use light weights or a resistance band to strengthen muscles and improve bone density.
- Practice Yoga. Engage in yoga classes to enhance flexibility, balance, and relaxation.
- Stretching: Gently stretch to improve flexibility and reduce muscle stiffness.
How To Add Activity to Your Daily Routine
Building physical activity into your daily routine can be easy and enjoyable. Here are some tips to get started:
- Set Realistic Goals: Start with small, achievable goals and gradually increase the intensity and duration of your workouts.
- Schedule Exercise: Treat your workout like an appointment. Set aside specific times each day for physical activity.
- Incorporate Activity into Daily Tasks: Take the stairs instead of the elevator, park further from the store entrance, or walk while talking on the phone.
- Join Fitness Classes: Take advantage of the balanced exercise classes and programs offered at Waterstone. These classes are designed to cater to various fitness levels and provide a social aspect to exercising.
- Create an Exercise Plan: Develop a regular exercise routine that includes a mix of cardiovascular, strength training, and flexibility exercises to ensure a comprehensive approach to fitness.
- Stay Motivated: Make exercise fun and social by joining group activities, celebrating your milestones with friends, and staying positive about your fitness journey. Keeping track of your progress and rewarding yourself along the way can also enhance your motivation and enjoyment.
As you start your fitness journey, you’ll discover what activities you enjoy most and what works best for your body. This insight will help you develop a personalized fitness routine you love, making it easier to stay active and committed.
Hydration: A Key Component of Fitness
Staying hydrated is crucial, especially during the summer months when older adults are more prone to dehydration. Here are some tips to ensure you remain well-hydrated:
- Drink Plenty of Water: Aim to drink at least eight cups of water a day and increase your intake if you’re exercising or spending time in hot weather.
- Eat Water-Rich Foods: Incorporate fruits and vegetables with high water content, such as cucumbers, watermelon, and oranges, into your diet.
- Rehydrate After Workouts: After exercising, make sure you hydrate to replenish lost fluids. Waterstone communities offer a bistro or juice bar with unique options for hydration after a fitness session.
Wellness Made Easy at Waterstone
Wellness is a way of life during any season at Waterstone Senior Living communities. Our fitness classes and programs – led by expert instructors – are designed to help you incorporate physical activity into your daily routine, ensuring you stay healthy and active all year round.
Whether it’s through our balanced exercise classes, strength training sessions or an aquatics class in the heated indoor pool, you have everything you need to thrive. Best of all, there are always friends to exercise with at Waterstone, which can make it easier to turn exercise into a healthy habit.
Find a location near you to learn more about how you can enhance your lifestyle and well-being in one of our vibrant communities.