It’s tough enough to stay motivated to stick with an exercise program as a senior adult. It’s even harder if the exercise regimen is boring, too strenuous, or just no fun. Seniors need exercise that builds and strengthens muscles, to support their bones and maintain a healthy weight, without greatly impacting aging joints. They also need aerobic exercise for the cardiovascular system. Some types of exercise improve balance and flexibility, like yoga, and some exercises are great to do with friends. Exercise that provides social contact and community can alleviate the isolation and loneliness that can happen as we age.
Here are some of the best exercises for seniors to enjoy that provide known health benefits without the potential of joint harm. Consult your doctor before beginning any exercise program. Your physician should evaluate what kind and how much exercise is appropriate for you.
Swimming
Swimming is great for cardiovascular health and easy on the joints. The buoying action of the water takes pressure off the knees and hips, but water aerobics or swimming laps get the heart rate going. Although working out in the water is less weight-bearing for the muscles, arms and legs get a good workout tossing a ball around, practicing various swim strokes, or using a kickboard.
Resistance Band or Bodyweight Strength Training
A resistance band is like a giant rubber band that goes under your foot or around a barre, and provides resistance when you stretch it. Resistance bands are an easy way to get strength- and muscle-building benefits without lifting a lot of weight.
Your body alone provides enough weight to help you build muscle strength. They’re a little harder on the joints, but exercises like squats, lunges, and leg raises can help build and maintain muscle mass. Harvard Health Publishing has an illustrated list of strength exercises good for women over 70. Most of these use supports like chairs, or leaning against a wall, and some involve using a mat to get down on the floor.
Walking
Healthcare professionals are increasingly enthusiastic about the health benefits of walking for seniors. Walking is a great way to sneak exercise into a reluctant senior’s life—shopping, taking the dog out, visiting a museum or botanic garden, or just strolling around the town square get seniors up, out, and moving. Walking doesn’t seem like too much work, which is why it is one of the best exercises for seniors.
Dancing
Put the music on and watch the energy go up. Dancing is a great exercise that can lift your mood, too—whether the music is golden oldies or new hits. Like walking, dancing is best done with friends, and maintaining social connections is important for everyone’s health.
