Exercise is good for people of all ages. Did you know that exercise is good for older adults? According to the CDC, regular exercise is one of the most important activities to incorporate in seniors’ lives. The CDC recommends that people over 65 years of age do 150 minutes of moderate to intense activities AND two days of strength building activities per week. 

Physical exercise for older adults benefits their emotional, mental and physical health. According to the National Institute on Aging, being active also helps prevent falls and fractures. 

 Here is a list of exercises that you can start doing with the seniors in your lives today:

1. Swimming

Swimming laps, playing with grand kids in the pool and water aerobics are all great ways to get muscles moving and warmed up. Exercise involving water improves life quality, decreases disabilities and improves bone health, according to the CDC. Silver Sneakers and YMCA branches have programs specifically geared towards seniors. You may be able to get a discounted rate if you sign up multiple people. Contact your local facilities to find out more. 

2. Walking

Walking has a long list of health benefits inclusive of maintaining weight, strengthening muscles and improving balance. Be mindful of what shoes are worn while walking and always bring a water bottle with you. If you walk outside, be aware of your surroundings for safety purposes. 

3. Strength Training

Strength training does not require a lot of time to be effective. Dumbbells are a great way to exercise to raise your heart rate. They can be used in a standing or seated position. Maintaining muscle mass is important for older adults. Remember, if you don’t “use it, you lose it.”

4. Body weight training

Many strength training exercises can also be done with only body weight. This is highly recommended for beginners and people who are focusing on proper form. It is best to perfect movements without weights before moving to weight training. Body weight training is still a very effective exercise for older adults.

5. Yoga

There are tons of different types of yoga out there. A great option exercise for older adults is chair yoga. It does not require you to sit down on the ground and pull yourself back up, which can be difficult for seniors. Chair yoga is also great for beginners. It still provides practice breathing and stretching. All forms of yoga are known to aid relaxation and reduce stress.

6. Resistance Band Training

Resistance band training is similar to strength training but it works muscles in different ways. You can adjust the band to make exercises easier or more of a challenge. Bands are also easier to travel with and inexpensive.

7. Dancing

Not only is dancing a great exercise, it is also a lot of fun! You can even pair it with an aerobics class. Either way, it is a great form of cardio. According to the American Council of Exercise, dancing can improve memory. So grab your dancing shoes and get moving!

8. Pilates

Pilates is a great exercise because it is gentle and easy to modify. It strengthens the core and builds overall strength. According to Silver Sneakers, Pilates workouts also help with stability and coordination.

As always, be sure to check with a healthcare provider before changing any physical exercise. If you, or someone you know, has suffered from an injury and a medical provider has recommended an x-ray, Palm Diagnostics would be happy to assist you. 

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