We all know that we should be exercising. But workouts, at any age, don’t always provoke excitement. Our age, overall fitness and schedule can also help determine what workouts we should be considering.
But there must be some workouts that are the best for older adults, right? We’ll discuss some of these below.
8 Best Workouts For Older Adults
Cycling is a great exercise for those of us who have joint issues as it’s non-impact and yet is still a terrific cardio exercise. If you’re unsure of your balance or aren’t comfortable with riding a bicycle outside, then have a look into using a stationary bike.
Stationary bikes can be found at all gyms and also are available for purchase for home use for between $120-and up. Have a look here to see some options.
We all know that walking is good for us. There has been much evidence to show that walking at least 30 minutes a day, for a minimum of three times a week is beneficial for heart health and overall physical and mental health.
Daily walking, (even if you’re not able to manage 30 minutes a day consecutively), getting up and about and walking as much and as often as possible is healthy for body and mind. And it’s free of cost and enjoyable outside for many months of the year. In the winter months, there are even “mall walking” clubs you can join to be sheltered from the weather.
Tai Chi is a remarkable, low-impact exercise that is both good for us physically and mentally. The Mayo Clinic defines it as: “Tai chi is an ancient Chinese tradition that, today, is practiced as a graceful form of exercise. It involves a series of movements performed in a slow, focused manner and accompanied by deep breathing.
Tai chi, also called tai chi chuan, is a noncompetitive, self-paced system of gentle physical exercise and stretching. Each posture flows into the next without pause, ensuring that your body is in constant motion.”
To read more about Tai Chi, read here: 5 Tai Chi Moves to Stay Fit at Any Age
Because of the lack of gravity and having to manage any impact or balance issues, swimming is a wonderful option to add to your exercise routine. Many gyms have pools, and many neighborhoods that have pools also have senior” swim times” blocked off in their calendars.
To read more about the benefits of swimming, have a look at Winter 2021/2022 Is The Time To Swim!
Yoga is a gentle regime of exercise in which stretches and movements are held to increase flexibility. According to The Chopra Center, the benefits include:
- Improves Balance and Stability
- Improves Flexibility and Joint Health
- Improves Respiration
- Reduces High Blood Pressure
- Reduces Anxiety
- Encourages Mindfulness
If you have limited mobility and still know that you should be performing regular workouts, chair (or bed) exercises may be for you. Chair workouts have been adapted from traditional exercises to be able to be done from a seated position.
But how effective are they really? MultiCare Vitals indicates, “Most people can burn 120 to 250 calories in a 32-minute session, and with weights or resistance bands the calorie burn is even more. Most adults should get 150-300 minutes of moderate cardio activity each week and strength and flexibility exercises 2-3 times a week, according to the U.S. Department of Health and Human Services. Chair exercises can help you achieve this — and they’re also a tool you can use to alleviate some cramps and aches. Busy parents struggling to find a balance can use chair exercises to get a quick workout in.”
Low Impact Aerobics
Low impact aerobic workouts give the best combination of calorie busting exercises, with a low-to-no impact environment for your joints. All gyms have low-impact aerobics classes and there are even some fantastic online videos that can be found on YouTube.
No matter what routine(s) you choose, getting some daily exercise is good for our bodies, minds and mental health. The key is to do something physical every day, so that you can receive the maximum health benefits.
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