Aerobic: Aerobic fitness is a key component for maintaining cardiovascular health. While many aging adults may not be able to run or hike, there are many low impact exercises that offer the same benefits. Walking, swimming, yoga, and tai chi are all exercises that can increase cardiovascular health, strengthen joints, and help lower blood pressure.
Balance: For seniors that have difficulty walking or maintaining balance, chair exercises that focus on stabilizing the core muscles can reduce the risk of falls. One great example of a chair exercise is to have your loved one place one hand on the back of a chair or against the wall and slowly lift one leg at a time in different directions.
Strength: Regular strength training exercises help keep a senior’s muscles strong and active. Your loved one can use light weights to perform exercises or can opt for resistance bands which are often easier to use. When a senior focuses on increasing the strength of various muscle groups, it becomes easier to perform regular daily activities such as cooking, cleaning, and bathing.
Flexibility: Stretching is one of the easiest ways to increase flexibility. Seniors should stretch two to three times a week, holding each stretch for 20 to 30 seconds. Some senior care experts also recommend stretching first thing in the morning to get the body prepared for the day’s activities and reduce risk of injuries.
Before starting a new exercise plan, seniors should schedule an appointment with their primary care physician to get recommendations on which exercises are safe and best for their fitness needs. Seniors should always start slowly under the supervision of a family member or professional caregiver, increasing intensity and duration as strength and stamina is built over time.