For those in senior living, exercise provides many health and social benefits, allowing seniors to live independently for as long as possible. From going to exercise classes to taking walks, seniors can do many simple exercises to maintain an adequate level of health. We’re going to explore some of these exercises and their benefits. We’ll also look at how Encore Communities provides viable senior independent living in Washington with many exercise options.
Benefits of Exercise for Seniors
Research has shown many benefits of exercise for seniors.[1]
These include:
Preventing Chronic Disease
Exercise helps prevent chronic diseases such as obesity, diabetes, and cancer. Physical activity can help minimize symptoms for those already dealing with chronic conditions.
Reducing Cognitive Decline
Older adults who exercise regularly can also help to reduce cognitive decline. One study found that people over 60 who performed 30 minutes of exercise daily had few Alzheimer’s disease biomarkers.[2]
Preventing Bone Loss
Strength training exercises have been shown to counteract bone loss and restore bone density. Stronger bones result in fewer fractures and can help with balance, reducing falls and injuries.
Improving Mood
Exercise can help ease anxiety and depression. Its mood-boosting benefits can also help create an overall sense of well-being.
Exercise Ideas for Seniors to Stay Healthy
There are several easy exercises that seniors can do to stay healthy.
Walking
Walking is one of the easiest exercises for staying healthy. All you need is a good pair of walking shoes to start. Walking is not only good cardiovascular exercise but also good for mobility, balance, and mood.
Strength Training
Seniors don’t have to become bodybuilders to take part in strength training. Light hand weights of 1 to 2 pounds or resistance bands can help build muscle. Other strength-training exercises include:
- Squats
- Single-leg stands
- Wall pushups
- Climbing stairs
Strength training two to three times a week can help. Always check with your doctor before starting any exercise routine.
Aerobic Exercise
Taking an aerobic class or using a stationary bike are good examples of aerobic exercise and walking. Thirty minutes a day is the recommended amount. If you can’t do all 30 minutes simultaneously, splitting this up into three short, 10-minute sessions spread over the day as an alternative.
Yoga
Yoga is a low-impact activity that helps build muscle, stabilize the core, and improve flexibility without straining the joints.[1] Many yoga programs are geared primarily for older adults and include different variations, including sitting and standing options. If you’ve never tried yoga before, look for a beginner class so that you can learn some basic poses.
Pilates
Pilates is another choice when looking for easy exercises for the joints. It focuses on building a strong core, which helps to improve balance and stability. Research has shown that Pilates can also reduce arthritis, multiple sclerosis, and Parkinson’s disease. Many exercises are done sitting or in a reclining position.
Stretching and Flexibility Training
Flexibility training and stretching are essential to prevent injuries. Some simple stretches can include starting at the top of the body and doing stretches for all major muscle groups. You don’t want to stretch to the point of discomfort. Many stretches can be done seated in a chair or holding on to the chair. You can ask your doctor for some simple stretch ideas best suited for you and your ability level. Never start stretching or other exercises without talking to your doctor first, especially if you have a medical condition.
Swimming
Swimming is another excellent choice for seniors looking to exercise. It can help with arthritis joint pain and be a wonderful social activity. Encore Communities offers a heated pool for seniors to use for exercising.
Mobility Exercises
Mobility exercises are also a good choice for seniors.[3] This can include:
- Shoulder Rolls
- Neck Stretches
- Ankle Circles
- Hip Rotations
How Frequently Should Seniors Exercise?
The Centers for Disease Control (CDC) recommends that those ages 65 and older strive for:[4]
- At least 150 minutes of moderate to intense activity, such as brisk walking, or 75 minutes weekly of vigorous activity, such as hiking, jogging, or running.
- At least two days a week of activities that strengthen muscles
- Activities to improve balance that can be incorporated into your daily routine
It’s important to remember that each person’s ability level is different and that you can’t compare yourself to someone else. After consulting your doctor, find an exercise regime that fits your schedule and abilities.
Senior Independent Living in Washington at Encore Communities
Encore Communities provides senior independent living in Washington so they can live happy lives. Our living options offer a comfortable and safe environment where seniors can access meal delivery options, weekly housekeeping services, maintenance, and much more. Our residents can enjoy community amenities, including a heated pool and large spa, as well as a wide range of activities and social options.
Independent living options are available at our Country Meadows and Laurel Cove communities. To learn more about these locations, contact Encore Communities today for more information and to schedule a tour.
Sources:
[1] https://www.ncoa.org/article/the-life-changing-benefits-of-exercise-after-60
[2] https://www.apa.org/news/press/releases/2019/08/exercise-decline-alzheimers
[3] https://www.planetfitness.com/community/articles/exercises-for-seniors
[4] https://www.cdc.gov/physical-activity-basics/guidelines/older-adults.html
Dan is Vice President, Marketing of the Alumus family of companies. A Seattle native, he earned his BA in Humanities and Political Science at Evergreen State College. He started his career as a newspaper columnist, eventually transitioning into marketing and tech writing for Microsoft and several other startups. He later launched a successful creative agency focused on branding, digital marketing, and content production in Los Angeles, where he worked for several nursing and behavioral health clients, eventually becoming the National Marketing Director for one of them.
He has taught Vipassana mindfulness meditation and MBSR and spends whatever free time he has with his son snowboarding, hiking, and camping in the mountains.
