Fitness in the Golden Years is just as important as in the earlier stages of life. Seniors who exercise regularly will be healthier, stronger and more energetic. There are many exercises that boast a lot of benefits to seniors. Depending on one’s fitness level, exercises can be modified to meet an individual’s fitness goals.
Getting Started With Fitness For Senior Citizens
Before embarking on any exercise routine, make sure your doctor has cleared you, and get a full picture of what you can or cannot do. With that in mind, set some exercise or fitness goals. If you are not already a member of a gym and want to join one, do some exploring to see what is out there. Many gyms offer discounts for seniors. Some gyms, such as the YMCA, offer financial assistance to those who need it.
Once these first steps are established, you’re ready to get started. Keep in mind the key factors of a good workout: increasing and sustaining heart rate for cardiovascular benefit, building strength and stamina in the muscles and bones and improving balance and flexibility in the body to help you move around better.
Build Strength
Weight Training
If the weight room is your thing, you’ll be working with dumbbells, kettle bells or even plate weights used on bars for exercises like bench presses and leg squats. In a larger gym, there will also be weight machines.
There are numerous exercises to do for each muscle group, and planning to lift two to three times a week will be helpful in building strength. Those who are new to using weights will want to start off with light weights, such as one or two pounds. As you get more comfortable with the weights and your muscles become stronger, gradually increase the weight to feel challenged, but not strained.
Use Your Body Weight
Seniors with good mobility will want to add body weight exercises into a fitness plan. Isometric exercises, such as planks, push ups and sit ups, not only build strength but increase stamina, balance and flexibility.
Resistance Bands
Look to the power of stretchy resistance bands to add strength without using dumbbells. Made from latex or rubber, the bands will build strength in the muscles by performing specific exercises targeting muscle groups. Seniors at any fitness level can try using resistance bands. They can even be effective while sitting.
Get the Heart Going
Bicycling
With so many options for getting on a bike, it’s a popular exercise for many seniors. Whether it’s biking around the neighborhood, on a bike trail or going on a major cycling adventure, bike riding is a great way to get the heart rate up for an extended period of time. Those who are new to cycling, or don’t want to be outside, can use an indoor bike or take a cycling class at a gym for a good workout.
Walking/Jogging
All you need is a good pair of shoes to get out and start a walking or jogging program. Seniors who are more active or have been walking for a while may want to step it up and add some jogging into the mix to increase the heart rate. The striking of the foot on the ground is helpful for maintaining or gaining bone density. In poor weather, many walkers and joggers head to local malls to walk or find a good treadmill. Many people find it a great time to be social, meeting up with friends to walk or jog in groups.
Fitness Classes
Working out with a group can be very motivational. Most gyms and senior centers offer group exercise classes. From Zumba to Pilates to Silver Sneakers, there’s usually something suitable for seniors of all fitness levels. In a class setting, it’s common that the time slips away because you’re having so much fun.
Swimming
Swimming laps to increase heart rate is a good way for those who want a low-impact workout to get exercise. Swimming also increases lung strength and capacity, which gradually reduces as we age. For those who are uncomfortable in the water but still want to start swimming or those who want to refine their strokes, many pools offer adult swimming lessons. Props, such as fins and paddles, can help you get a better workout as well.
Group Activities
Getting active is typically more fun with other people. Whether you want to join a tennis league or find some friends to choreograph and execute a synchronized swimming routine, exercising with people helps keep you accountable and less likely to slack off toward your fitness goals. Maybe you want to run or walk a 5k, or even a marathon? Join a training group in your area. Try to find group activities with cardiovascular benefit, such as hiking, cross-country skiing, rowing or dancing. Check in with your local recreation department, senior center, workout facility or community hall to inquire about meeting up with others who want to be active.