Entering your golden years has numerous benefits, like more time to travel, relax, and spend time with family and friends. However, it can also come with some challenges like a more sedentary lifestyle and decreased independence.
But there’s no need to worry! Staying active in your later years is possible with the right approach to fitness. Check out these top four exercises for seniors.
Walking
Walking is a classic way to get your heart pumping and stay active. It’s low-impact, so it’s easy on your joints, and you can do it at your own pace.
One of the best parts is the sights you get to see, whether it’s enjoying the aesthetic of flowers as you stroll through the garden at your assisted living facility or taking in the fresh air on a nature hike with your grandkids.
To get started, aim for a moderate pace of three to four miles per hour, and build up from there. If you get tired, take a break and walk again when you’re feeling refreshed.
Here’s what to take with you on walks:
- Sunscreen
- Hat
- Water bottle
- Comfortable walking shoes
Swimming
Swimming is another excellent way to get some cardio without putting stress on your joints. It’s a great workout for your heart and lungs, and it can also help improve your flexibility.
If you don’t know how to swim, there are plenty of beginner classes available, or you can ask a family member or friend to give you some lessons.
Once you’ve got the hang of it, swimming laps is a great way to get in a full-body workout. If you want to take it easy, swimming laps at a slower pace can also be a form of gentle cardio.
Here’s what you need for a swimming workout:
- Swimsuit
- Towel
- Goggles
- Earplugs (optional)
Yoga
Yoga is an excellent way to improve flexibility, strength, and balance. There are many different types of yoga, so you can find a class that’s perfect for your abilities and needs.
For example, restorative yoga is a good option for seniors who are looking for a gentle class. Hatha yoga is also a good choice for beginners.
If you’re not sure which type of yoga is right for you, ask your doctor or the staff at your gym or studio.
Here’s what you need for yoga:
- Comfortable clothing
- Yoga mat
- Yoga block (optional)
- Yoga strap (optional)
Strength Training
Strength training is important for seniors because it can help you maintain muscle mass and bone density. It can also reduce your risk of injuries.
However, it’s important to be very careful when starting a strength training program. You should consult with your doctor before beginning.
Then, start by doing bodyweight exercises or using very light weights. As you get stronger, you can gradually increase the amount of weight you’re lifting.
Common strength-training exercises for seniors include:
- Squats
- Push-ups
- Lunges
- Calf raises
Fitness for seniors is important to maintain muscle mass, flexibility, balance, and mental health. While these exercises are low impact, always consult with your doctor before beginning any new exercise regimen