Test 1

Exercising can help seniors lead healthier and happier lives.

No matter your age, exercise has many health benefits, such as reducing your risk of heart disease and diabetes as well as lowering your cholesterol and blood pressure. According to Mayo Clinic, exercise also boosts energy, helps manage anxiety and depression, and promotes better sleep. For older adults, exercise can be helpful in slowing muscle loss and strengthening bones. These can especially help with reducing the risk of falling.

However, our bodies change as we age, and many exercises that were once easy (and good for us) become harder and too physically demanding. The National Institute on Aging (NIA) recommends four types of exercise for seniors: endurance, strength, balance, and flexibility.

Here are some recommended exercises for seniors.

Endurance Exercises for Seniors

Endurance or conditioning exercises improve the health of the circulatory system, including the heart and lungs, by increasing your breathing and heart rate. One of the easiest endurance exercises for seniors is walking. This could include just walking around the neighborhood, choosing to walk instead of drive to a nearby location, or walking in a particular place, like a mall or on a track.

Seniors might also want to walk on a treadmill at a fitness center or try cross-training on an elliptical machine or stair-stepper. Many gyms and fitness centers also offer classes designed for seniors, like water aerobics or dance classes. 

Another added benefit of conditioning exercises is that they can be fun and social. Walking or biking with friends doubles as a time to talk, while group exercise classes can be an opportunity to meet new people. Sports, like tennis, pickleball, golf, and seated volleyball are also good endurance exercises seniors can do with friends or in a group.

Balance Exercises for Seniors

The practices of Tai Chi and Qi Gong may help improve balance and stability for seniors, according to the National Institute of Health (NIH). Both are mind-body practices, where participants focus on doing slow poses and movements while paying attention to their breath. These poses allow for controlled movements, which may improve balance and relieve pain.

For those seniors who feel comfortable with balancing exercises, there are also a number that can be done at home or at the gym. Lifting one leg, even if just slightly off the ground, for ten seconds, tapping one toe in front of the body, or holding a chair and extending a leg to the side are simple balance exercises. Seniors more comfortable with their balance can also try walking while raising one knee or heel-toe walking (walking with one foot right behind the other).

Strength Exercises for Seniors

Older adults should also focus on strength exercises, since keeping muscles strong can help with balance. NIA recommends seniors do strength training for all major muscle groups at least twice a week for thirty-minute sessions. These don’t need to be intense workouts with strong weights; just using bodyweight or light weights while sitting can be effective.

Some strength chair exercises for seniors can include sitting curls, sitting with overhead extensions, and front and side arm raises with light dumbbells. For the lower body, getting up and down out of a chair, straightening legs while sitting, and going from flat feet to standing on toes can be effective exercises. Usually, 10 to 15 repetitions of the exercise two to three times should feel strenuous. If light weights don’t feel strenuous, increase the weight, not the repetitions. 

To get strength training, seniors can also take classes designed for older adults like Silver Sneakers. These classes guide seniors through strength exercises with a trainer, where they can feel confident about the technique and level of weights they use.

Flexibility Exercises for Seniors

One increasingly popular exercise class is chair yoga. While many people think of yoga as complex poses hard for seniors with balance issues, chair yoga can provide a good balance exercise for seniors. This form of yoga uses a chair for balance and adapts traditional yoga poses for different ranges of motion and flexibility.

However, even without a class, seniors can practice stretching exercises. These can be as simple as reaching your arms overhead or to the floor, moving your shoulders in a circular motion, stretching your arms across the body one at a time, or doing simple lumbar twists by standing in place and turning the torso from one side to another. These stretches can also be done as chair exercises, for those who don’t feel comfortable standing and stretching.

Can you spot the $207,744 difference between these identical homes?

Financing is the difference!

Get the details in The 62+ Loan Homebuyers Guide.

55places Mortgage is a joint venture between Mutual of Omaha Mortgage and 55places.com.
Details here.

Share this post:

We're here to help! (800) 928-2055

Call us to speak with a customer service representative.

Subscribe to Our Newsletter

Get Weekly Updates

I agree that 55places and its affiliates, partner providers or agents may call, text, or email me about my inquiry, which may be made with automated means. I understand that my consent is not a prerequisite for buying a property. I may revoke my consent at any time by contacting [email protected] Message/data rates may apply. I also agree to 55places.com’s Privacy Policy and Terms of Use.

The Best Places to Snowbird in 2021

We’ve gathered 25 of the best places for snowbirds, including cities in Florida, Arizona, California, Texas, South Carolina, and Nevada. For each entry, we’ve also provided a list of recommended 55+ communities in the area. If you’re ready to find your own winter retreat this season, here are some of the best places to consider.

Second test with post creation

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Add Your Heading Text Here Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper

This is the post title from now on

Should be a heading title This is a subtitle text Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo. Lorem ipsum dolor sit amet, consectetur adipiscing elit. Ut elit tellus, luctus nec ullamcorper mattis, pulvinar dapibus leo.

New 55+ Communities in the Philadelphia Area

The Philadelphia area is thriving with numerous 55+ communities offering new construction homes that are perfect for active adults. Check out 55places.com to see what’s new in the Philadelphia area.

55+ Communities Near the Philadelphia International Airport

Active adult homebuyers who seek homes for sale near an airport have options in several Pennsylvania and New Jersey suburbs, but real estate here is in high demand, so availability can be limited. The best advice? If you find something you like, grab it before someone else does!

55+ Communities With Condos for Sale Near Orlando

Condos are a great option for active adults who want to live in or near Orlando, Florida. Some condos are in communities on the water and others include golf courses, private restaurants, and recreation centers. Let’s look at some of the most popular 55+ communities with condos for sale near Orlando.

Is Greenville, South Carolina a Good Place to Retire?

If you’re considering retiring in the Southeast, Greenville in South Carolina should definitely be on your list of places to consider. This mid-sized city has quickly become one of the fastest-growing cities in the South. Here’s everything you need to know if you’re considering retiring in Greenville.

About 55places

We’re changing the way people 55 and older are searching for their perfect next place. With a national network of hand-selected real estate experts, plus comprehensive information, unbiased content, and on-the-go insight about thousands of communities across the country, we’re a trusted resource paving the way from here to home. Whether you’re interested in a low-maintenance single-level residence, an active lifestyle or age-qualified community, an intimate enclave, or anything in between, we can help you make your next move the best one yet.

Scroll to Top
WPSD