The experts at the Centers for Disease Control and Prevention know a thing or two about what it takes to stay healthy. What do they recommend for seniors? Physical activity is on the list. Being active can help you feel better, improve your brain health, and reduce your risk of serious disease. It can also boost your balance, help you sleep, assist you in reaching and maintaining a healthy weight, and decrease anxiety. Ideally, seniors should aim for 150 minutes of moderate-intensity physical activity in a week. However, you don’t have to be in a gym to make the minutes count. Choosing from a mix of low-impact exercises for seniors can keep your workout fun.
Low-Impact Exercises for Seniors
The advice from the CDC is clear: “Try to do a variety of activities. This can make physical activity more enjoyable and reduce your risk of injury.” In fact, the organization suggests that older adults aim for multicomponent physical activities because they can help improve function and decrease the risk of falls. Is the thought daunting? Don’t worry. It simply means doing things that provide a mix of aerobic, strength, and balance exercises. All you need to do is stay busy with a few low-impact exercises for seniors like these.
Walking
Walking is one of the easiest forms of exercise. All you need to do is lace up your shoes, and you’re ready to go. It’s also a great group exercise, so grab a friend or two, and keep each other motivated. When you are walking, you’re improving your cardiovascular health, building strength in your low body, and burning calories that can help you maintain a healthy weight.
Tai Chi
An ancient Chinese practice that has been used for centuries, Tai Chi uses gentle flowing movements to guide the body through a series of postures. It eases stress and builds balance and coordination. It helps to gently stretch the body. Over time, practitioners may find an increased range of motion. As an added bonus, once achy joints are often soothed and less tender with regular practice.
Cycling
If something is easy, it’s often compared to riding a bike. Whether cycling is really easy is a matter of opinion, but it is a handy, low-impact exercise. You can hop on a stationary exercise bike and ride in the comfort of your home or the gym while listening to music or watching television. Or, you could take your cycling adventures outdoors and ride in nearby parks, along the road, or on bicycle trails. If you opt to go outside, be sure that your bicycle is properly equipped with reflectors and flashers and that you choose a safe route. You may also want to don a helmet and wear bright colors that will ensure any passing vehicles can spot you easily.
Swimming or Water Aerobics
Making a splash is a fantastic way to work out. Whether you prefer to swim laps or join a water aerobics class, spending time in the water is certainly easy on your joints. That makes exercising in the pool a smart choice for anyone with arthritis or joint injuries. The water’s buoyancy provides welcome support. At the same time, it offers a pleasant level of resistance so that you can get a true workout as you push, pull, and move against the water.
Strengthening Exercises
People tend to lose muscle mass with age. Strength training helps to counteract that. You don’t have to lift a lot of weight. In fact, you can start by lifting no weight at all as you work to learn the proper movement. You’ll want to spend roughly 30 minutes on each muscle group twice a week with at least one rest day in between. Increase the amount of weight that you lift slowly, and focus more on lifting safely than on the amount that you’re lifting. With this strategy, you’ll build strength while reducing your risk of injury.
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Being physically active is an important part of a healthy lifestyle. Which low-impact exercises do you favor? Are there others that you’ve always wanted to try?
At Springhouse Village, we know how important it is to enjoy your retirement in a lively and welcoming environment. We make it easy for our residents to be active participants in our community. Whether that means encouraging residents to join an exercise class or assisting them in starting a garden club, we strive to help our residents thrive. To learn more about the amenities and services we offer, contact Springhouse Village today.