7 Best Exercises for Seniors (and a Few to Avoid!)

Exercise and nutrition are essential parts of a healthy lifestyle throughout one’s life, and  as we age, our requirements are ever changing. A growing body of research illustrates how regular exercise is especially important for seniors, and how more seniors are opting for an active lifestyle instead of a sedentary one. 

This article will show you the benefits of workouts for seniors, the seven best forms of exercise for older adults, and a few exercises that may be hazardous to seniors’ health.

The Health Benefits of Exercise in Older Adults

Our biology changes as we get older, causing seniors to have different reasons for staying in shape than younger generations. Though physical fitness provides benefits at any age, the health perks physically fit seniors enjoy are more notable. Physicians and researchers say seniors should remain as active as possible, without overexerting themselves. In older adults, exercise helps you live a longer, healthier, and more joyous life.

Some of the benefits of exercising later in life include:

More exercise means more independence for seniors

Seniors that exercise regularly are less likely to depend on others. According to Harvard Medical School, regular exercise promotes an older adult’s ability to walk, bathe, cook, eat, dress, and use the restroom. If self-reliance is a priority, exercise is one of the best ways to maintain independence for older adults.

Exercise improves balance for older adults

Falling down is a much bigger deal for older adults than younger ones. According to the National Council on Aging, one in four older Americans falls every year. Falls also are the leading cause of fatal and nonfatal injuries for people 65 and over. Though no two falls are alike, and preventing falls is very complex, regular exercise reduces the likelihood of falling by 23%.

Regular exercise means more energy

Though it seems counterintuitive, being inactive makes you tired and being active gives you more energy. Any amount of exercise promotes the release of endorphins, which counteract pain and give a sense of well-being. Endorphins also combat stress hormones, promote healthy sleep, and make you feel more lively and energetic overall.

Exercise helps prevent and counteract disease

Heart disease, osteoporosis, depression, and diabetes are common diseases among older adults, and are often deadly. Fortunately, adopting a more active lifestyle can contribute to the prevention of these diseases, or reduce the unpleasant symptoms of these diseases if you already have them. If you are at risk for disease, exercise may be the key to warding off an unpleasant condition.

Regular exercise improves brain function

One of the most remarkable developments in health science is the revelation that the mind and the body are much more closely linked. A healthy body likely means a healthy mind, and seniors that exercise on a regular basis have improved cognitive health, according to research from NCBI. A study from the Alzheimer’s Research & Prevention Foundation also found that regular exercise can reduce your risk of developing Alzheimer’s disease or dementia by nearly 50%.

The Best Exercises for Seniors

Exercise is crucial for older adults, but it can be hard to know where to begin. If you haven’t worked out for a while, starting up again can be daunting. There’s also a good chance the exercises you were once accustomed to aren’t ideal for older adults.

Before you launch into an exercise regimen, it’s important to check with a physician to ensure you’re healthy enough for exercise, and to see which exercises are ideal for your current fitness level.

Here are seven exercises that are great for seniors:

1. Chair Yoga

Chair yoga is a low-impact form of exercise that improves muscle strength, mobility, balance, and flexibility, all of which are crucial health aspects for seniors. Chair yoga provides less stress on muscles, joints, and bones than more conventional forms of yoga.

As an added bonus, chair yoga has been shown to improve mental health in older adults. Regular chair yoga participants have better quality sleep, lower instances of depression, and report a general sense of well-being.

Great chair yoga exercises for seniors include:

• Overhead stretch
• Seated cat stretch
• Seated cow stretch
• Seated mountain pose
• Seated twist

2. Cycling

Cycling is an excellent form of exercise for seniors, offering a wide range of health benefits. It provides a low-impact cardiovascular workout that is easy on the joints, making it an ideal activity for older adults who may have arthritis or other joint issues. 

Regular cycling helps to improve cardiovascular health, increase muscle strength, and enhance flexibility and balance, which can reduce the risk of falls. Cycling also can be adapted to suit individual fitness levels and health conditions. Additionally, cycling can improve mental health by reducing stress, anxiety, and depression, and can foster a sense of independence and well-being.

Some ways for seniors to benefit from cycling:

• Start with short, flat rides
• Increase duration and intensity over time
• Use an electric bike
• Join a social cycling group
• For extra back support, use a stationary or recumbent bike

3. Pilates

Pilates is a popular low-impact form of exercise that was developed a century ago. In pilates exercises, breathing, alignment, concentration, and core strength are emphasized, and typically involves mats, pilates balls, and other inflated accessories to help build strength without the stress of higher-impact exercises. Pilates has been shown to improve balance, develop core strength, and increase flexibility in older adults.

Some great pilates exercises for older adults include:

• Food slides
• Leg circle
• Mermaid movement
• Side circles
• Step ups

4. Strength Training

Strength training is highly beneficial for seniors, as it helps maintain muscle mass, improve bone density, and enhance overall physical functionality. As people age, they naturally lose muscle mass, which can lead to weakness and a higher risk of falls and fractures. 

Strength training combats this by stimulating muscle growth and strengthening bones, reducing the risk of osteoporosis. Additionally, it improves joint health, flexibility, and balance, contributing to better mobility and independence.

Some good strength training equipment for seniors includes:

• Ankle weights
• Dumbbells
• Exercise ball
• Hand grips
• Resistance bands
• Wrist weights

5. Swimming and Water Aerobics

Workouts in the water are beneficial to seniors in a few ways. Swimming provides a full-body workout, improves cardiovascular health, and is easy on the joints. The warm water of a pool can soothe muscles and joints.

Water aerobics is also an extremely popular exercise for seniors. Additionally, water brings natural resistance, which eliminates the need for weights in strength training. Water aerobics exercises improve your strength, flexibility, and balance with minimal stress on your body.

Great water aerobics exercises for seniors include:

• Aqua jogging
• Arm curls
• Flutter kicking
• Leg lifts
• Standing water push-ups

6. Tai Chi

Tai chi, a traditional Chinese martial art, is renowned for its gentle and flowing movements, making it an ideal exercise for seniors. It combines physical exercise with mindfulness, improving both physical and mental well-being. The slow, deliberate movements enhance balance, flexibility, and muscle strength, significantly reducing the risk of falls, which is a common concern among older adults. 

Additionally, tai chi promotes better posture and joint health, helping to alleviate arthritis symptoms and improve overall mobility. The meditative aspect of tai chi also reduces stress, anxiety, and depression, contributing to better mental health and a sense of inner peace.

Some good tai chi exercises for seniors include:

• Commencement
• Cloud Hands
• Golden Rooster Stands on One Leg
• Grasp the Bird’s Tail
• Parting the Horse’s Mane

7. Walking

One of the least stressful and accessible forms of exercise is walking. For some seniors, walking is a bigger challenge than others, so distance and step goals differ from person to person. For the general population, 10,000 steps per day is advised for a healthy lifestyle, but those with difficulty walking or joint pain may settle for a smaller number as a goal. Walking promotes a healthy lifestyle, while strengthening muscles, lowering your risk of heart disease, stroke, diabetes, and colon cancer.

Ideas for walking exercises for seniors:

• Find a moderate trail through a park
• Find an audiobook or a playlist for stimulation during your walk
• Find a walk-friendly race to train for
• Walk the perimeter of a familiar building

Exercises Seniors Should Avoid

A good percentage of popular mainstream workouts are not ideal for older adults. These popular workouts are well-suited for younger adults looking to bulk up or shed weight in a hurry, but they may put an unhealthy strain on older adults with joint pain, atrophied muscles, posture problems, or issues with balance.

The following exercises should probably be avoided if you’re over the age of 65:

• Abdominal crunches
• Bench press
• Deadlift
• High-intensity interval training
• Leg press
• Long-distance running
• Power clean
• Rock climbing
• Squats with dumbbells or weights
• Upright row

Live Happy and Healthy at Senior Lifestyle 

Incorporating exercise into your daily routine can significantly enhance the health and quality of life for seniors. Always consult with a healthcare provider before starting a new exercise program to ensure the activities are safe and suitable for individual health conditions. With the right exercises, seniors can stay active, healthy, and independent for years to come.

At Senior Lifestyle, you’ll be able to enjoy a healthier, happier life doing what you want while we take care of your everyday needs, such as cleaning and cooking. 

Find out more about Senior Lifestyle or schedule a visit today.