The best thing to do for your mind and body is exercise. While the classic squats and crunches can be difficult and dangerous for an aging body, there are exercises you can safely do that can enhance your well-being.
Staying active helps increase your energy levels, improve balance and reduce the risk of falls, and help you maintain your independence. Take a look at these top 5 exercises and give them a try!
1. Dumbbells
Dumbbells provide classic strength training and, when done right, allows seniors to strengthen their muscles while simultaneously improving balance. There are many different ways to exercise with dumbbells but the most well known is the Bicep Curl. You can do these standing or sitting in a chair, so it’s a very accessible way to grow your arm muscle. Similar to the curl, the Front Raise is just as simple and just as familiar. Instead of curling in towards the body, it requires you to push outward, in front and away from the body.
Within the same movement as both the curl or the raise, try the Overhead Press, seamlessly moving from one technique to the next. It’s best to start with a lightweight dumbbell (try one pound), especially for anyone not used to lifting any sort of weight above their head.
2. Water Aerobics
A very popular exercise, movement in the water is great for anyone with joint pain because the water puts less stress on joints while still providing the strength building you need. First, try either Leg Lifts or the Arm Curls, depending on what part of the body you want to focus on. The arm curls are similar to a bicep curl and can be done with or without weights in the water. Leg lifts focus on using all the muscles in the legs, helping build up both lower body strength as well as help with balance.
Flutter Kicks can be done either swimming forward or stationary. This works both the lower and upper body strength and can be a good way to learn the basics of swimming. Aqua Jogging is another effective exercise that can be done in multiple ways. Holding onto the railing of the pool is a very sturdy way to start. After you have accomplished that, you can try it with dumbbells, keeping yourself above the water as you kick.
3. Walking
Walking can be the easiest way to exercise and one of the most common ways to keep the body moving. The distance and speed should be determined by the comfort level of the individual. Try walking through short trails near or around your neighborhood.
When the weather doesn’t call for enjoying the outdoors or if you’re someone who wants to stay inside, walking the perimeter of a building is a great way to get moving and walk without having to worry about the hot sun or rainy weather.
While walking solo, try listening to music or an audiobook. If you’re looking to socialize while walking, find a walk-friendly race that’s not just open to long-distance runners or joggers.
4. Chair Yoga
Chair yoga is a very low impact form of exercise and, in its most simple form, can improve flexibility, strength, and balance. It’s also one of the most accessible forms of fitness. The best way to start your workout is with the Seated Cow/Cat Stretch, which involves pushing your chest outward, having your back create a curved shape (the cat pose) and then curving your body inward (creating the cow pose). It helps improve breathing and stretches the upper body, opening up your joints.
Similar to this, if not a little more involved, is the Overhead Stretch – reaching your arms above your head while breathing in. This helps calm the body and keeps the blood flowing throughout your body. The Seated Mountain Pose involves holding on to the chair and pushing your feet into the ground and your back into the chair. The Seated Twist can also open up the back and neck as well as work your upper body strength in your arms.
5. Pilates
Breathing and core strength are emphasized with this popular form of exercise. Similar to chair yoga but a little more intense on the body, pilates uses a mat or balls to strengthen the body without high stress on the muscles or joints. Starting off with Leg or Side Circles can free up your hips and work to strengthen the legs. It’s simple and only requires laying on the mat, moving your legs in a circular motion.
Step Ups are another good starting point, again working the leg muscles and building strength in your calves. You can do this at home on a staircase or using a stepping mat as well. Another technique that can help build and stretch through the length of the body is the Mermaid Movement. This works on loosening the hips and stretching not only the legs but the stomach as well.
Staying active is one of the most important things seniors can do to maintain their health, independence, and overall quality of life. Whether you prefer the gentle movements of chair yoga, the refreshing resistance of water aerobics, or the strength-building benefits of dumbbells, there’s an exercise for everyone. Start slow, listen to your body, and find the activities that bring you joy and energy. By incorporating any of these exercises into your routine, you’ll be taking meaningful steps toward a healthier, stronger, and more vibrant you.