The Benefits of Regular Exercise for Seniors

Regular exercise for seniors can help maintain their physical function, mobility, and independence and reduce the risk of developing chronic conditions like heart disease, diabetes, and osteoporosis.  

Despite the numerous benefits of exercise, many seniors are not engaging in regular physical activity due to various barriers, such as mobility issues or chronic health conditions.  

This blog will explore the benefits of regular exercise for seniors and provide practical advice for overcoming common barriers to exercise and getting started with an exercise program. Whether you are a senior yourself or a caregiver for an ageing loved one, this article will help you understand why exercise is essential and how to include it in your daily routine.

Health benefits of exercise for seniors

• The CDC recommends that adults over 65 
• Get at least 150 minutes a week or 30 minutes of moderate-intensity exercise daily.
• Those fit to perform vigorous-intensity exercise need just 75 minutes during the week.
• Atleast two days of muscle-strengthening workouts
• Include activities like standing on one foot to improve balance atleast three days a week.
• However, if you have chronic medical conditions that do not allow you to follow these recommendations, perform physical exercises permissible for your body.

Here are some benefits of regular exercise for seniors:

1. Improved cardiovascular health

Regular exercise can help seniors improve their cardiovascular health by strengthening the heart and lowering blood pressure and cholesterol levels.

This can reduce their risk for heart disease, stroke, and other cardiovascular conditions.

2. Increased strength and balance

We lose muscle mass and strength with age, making us more prone to falls and fractures.

Regular exercise that includes strength training can help seniors build muscle and increase their strength, improving their balance and reducing the risk of falls.

3. Reduced risk of falls and fractures

Regular exercise can help seniors reduce their risk of falls and fractures by improving their balance and coordination and strengthening their bones and muscles.

4. Better mental health

Exercise is essential for the body and the mind.

Regular exercise has been shown to elevate mood, reduce symptoms of anxiety and depression, and enhance cognitive function in seniors.

5. Reduced risk of chronic conditions

Regular exercise can also help seniors reduce their risk of developing chronic conditions such as type 2 diabetes, osteoporosis, and some forms of cancer.

Types of exercise for seniors

Seniors must include various exercises to ensure the entire body is worked up.  

Three critical exercises essential for seniors to include in their workout regime are:

1. Aerobic exercise

Aerobic exercise, also known as cardio exercise, is any exercise that increases the heart and breathing rates for a sustained period.

This type of exercise is essential for improving cardiovascular health and can include activities such as walking, cycling, swimming, dancing, and low-impact aerobics.

2. Strength training

Strength training is any exercise that uses resistance to build and strengthen muscles. This exercise improves strength, balance, and overall physical function.

Examples of strength training exercises for seniors include lifting weights, using resistance bands, and doing bodyweight exercises such as squats, lunges, and push-ups.

3. Flexibility and balance exercises

Flexibility and balance exercises are essential for maintaining mobility and preventing falls.

These exercises include stretching, yoga, Pilates, and balance training exercises such as standing on one foot or walking heel-to-toe.

It is important to note that seniors should consult their healthcare provider before starting any exercise program. They may need to modify exercises based on their fitness level and underlying health conditions.

Seniors should also slowly and gradually increase the intensity and duration of their workouts as their fitness level improves.

Overcoming barriers to exercise

Despite knowing the importance and benefits of regular exercise, seniors often face barriers to beginning or continuing their workout routine.

Some of these barriers include:

1. Mobility issues

Seniors may have difficulty with mobility, making it challenging to engage in physical activity. This can be due to medical conditions such as arthritis, osteoporosis, or general weakness.

Chronic health conditions

Seniors may have chronic health conditions such as heart disease, diabetes, or high blood pressure, which can make exercise challenging.

2. Fear of falling

Fear of falling is common among seniors and can be a significant barrier to exercise. Seniors may be afraid to engage in physical activity because they fear they will fall and hurt themselves.

3. Lack of motivation

Some older adults may lack motivation to exercise, especially if they have not been physically active in a long time.

Tips and strategies to help older adults overcome these barriers

1. Consult with a healthcare provider

Older adults should talk to their healthcare provider before starting an exercise program, especially if they have a chronic health condition. A healthcare provider can help seniors determine what exercise is safe and appropriate for their condition.

2. Choose low-impact exercises

Older adults can choose low-impact exercises such as walking, swimming, or cycling to reduce the stress on their joints.

3. Use assistive devices

Older adults with mobility issues can use assistive devices such as canes, walkers, or mobility scooters to help them move around more easily.

4. Exercise with a partner or in a group

Older adults can exercise with a partner, such as a friend or family member, to increase motivation and reduce the fear of falling.

5. Start slowly

Older adults should start with a gentle exercise routine and gradually increase the intensity and duration of their workouts as they feel more comfortable and confident.

6. Join a group fitness class

Seniors can join a fitness class designed for their age group and fitness level. Group classes provide motivation and a sense of community, which helps seniors stay engaged in their exercise routine.

7. Use technology

Seniors can use technology to track their progress and stay motivated. Many apps and devices can help seniors monitor their heart rate, steps, and other fitness metrics.

Seniors can enjoy the many benefits of physical activity by starting slowly, choosing low-impact exercises, using assistive devices, exercising with a partner, and consulting with a healthcare provider.

Conclusion

Regular exercise for seniors is essential to maintain physical and mental health. Despite the challenges that seniors may face, such as mobility issues, chronic health conditions, fear of falling, and lack of motivation, there are many strategies they can use to overcome these barriers.

By working with their healthcare provider, choosing appropriate low-impact exercises, using assistive devices, exercising with a partner, and starting slowly, seniors can experience the many benefits of physical activity.

Exercise can help seniors maintain strength and flexibility, improve their balance and coordination, reduce their risk of falls and injuries, and boost their mood and cognitive function. Therefore, it is never too late for seniors to start exercising and improving their quality of life.

Disclaimer: This material is for informational purposes only. It does not replace the advice or counsel of a doctor or health care professional.