As you age, your flexibility and balance can decline. However, exercise is increasingly important to maintain your quality of life as you age. It not only helps older adults and seniors stay fit enough to complete day-to-day activities, it can even reduce negative emotions like depression.
In honor of the 26th annual National Senior Health & Fitness Day, here are some tips for exercising later in life.
Health.gov and the American Heart Association recommend that adults get 150 minutes of moderate-intensity aerobic activity per week.
When it comes to strength, some seniors think that the weights have to be put away. However, by starting with low weights, seniors can complete strength training across the important muscle groups of the body:
- Legs – incline walk
- Back – rows
- Shoulders – lateral raise
- Arms – bicep curls
- Chest – knee push ups
- Abdominal/core – seated knee raises
Here are some basic cardio activities with the estimated time it takes to burn 100 calories:
- Elliptical – 8 minutes
- Stair Climber Machine – 10-15 minutes
- Swimming – 12-15 minutes
- Yoga – 20 minutes
- Walking – 20 minutes
- Dancing – 30 minutes
- Stretching – 30 minutes
Seniors should always check with their doctors and family members/caregivers to determine the best, safest exercises for them. The Nation Institute on Aging also has information on staying safe during exercise.