![The most important thing you can do to age well is to incorporate exercise into your daily and weekly routine. Regular exercise has been shown to improve your health and life expectancy. Other health benefits of exercise for seniors include strengthening muscles and bones, increasing energy levels, improving balance, preventing or delaying health problems (heart disease, diabetes), improving mood, and reducing depression.](https://images.medicinenet.com/images/article/main_image/happy-couple-senior-husband-wife-home-house-porch.jpg?output-quality=75)
Exercise is the most important factor associated with aging well. Exercise helps lengthen what is called “active life expectancy,” which means life without disease and without physical and mental disability. Lack of physical activity increases the risk for disease, disability, and death.
A combination of different types of exercise contributes to healthy aging: aerobic (endurance), strength training, balance exercises, and flexibility.
Benefits of exercise as we age include:
- Keeps muscles and bones strong, which helps reduce serious injuries due to falls
- Increases energy levels
- Improves balance
- Can help prevent or delay heart disease, diabetes, and other health concerns
- Improves mood and reduces depression
How Much Exercise Should Seniors Get Daily?
- Aim to exercise 30 minutes each day on most days, for a total of at least 150 minutes of activity per week. If you can’t exercise for 30 minutes all at once, try exercising for 15 minutes twice daily or 10 minutes 3 times each day if you can’t do all 30 minutes at once.
- Talk to your doctor before starting any new exercise program. If you start exercising, and any exercises cause new pain, stop and contact your doctor.
What Types of Exercises Are Good for Seniors?
The four main types of exercise for seniors include:
- Endurance (aerobic exercise)
- Increases breathing and heart rate
- Improves heart, lung, and circulatory health
- Improves health and fitness and helps maintain the ability to do everyday tasks
- Can delay or prevent many diseases that occur as we age, such as heart disease, diabetes, and colon and breast cancers
- Types of endurance exercises include:
- Brisk walking or jogging
- Yard work (gardening, mowing, raking)
- Dancing
- Swimming
- Bicycling
- Climbing stairs or hills
- Tennis
- Basketball
- Strength training (resistance training)
- Strong muscles help people stay independent as they age, allowing them to perform everyday activities such as climbing stairs and carrying groceries
- Strong leg and hip muscles help prevent falls and fall-related injuries
- Types of strength exercises include:
- Weight lifting
- Weights don’t have to be heavy: start with 1-pound or 5-pound weights; if you don’t have weights, use a can of soup, a book, or a full bottle of water
- Using a resistance band
- Lifting your body weight
- Arm curls
- Gripping a tennis ball for hand strength
- Balance exercises
- Helps prevent falls
- Have a sturdy chair or a person nearby to hold on to if you feel unsteady
- Types of balance exercises include:
- Tai chi
- Standing on one foot
- A heel-to-toe walk
- Standing from a seated position
- Helps prevent falls
- Flexibility exercises
- Tips on finding the right type of exercise for your lifestyle:
- Exercise with a partner to make it more fun and social
- Do exercises while you watch television
- Talk to your doctor before starting any exercise program
What Are Some Healthy Living Tips for Seniors?
Other tips to age well:
- Eat a healthy diet
- Add fiber to the diet
- Try the Mediterranean diet
- Drink plenty of water
- Get plenty of sleep
- Don’t smoke
- Limit or avoid alcohol
- Maintain a healthy weight
- Keep your brain active
- Manage stress
- Stay positive
- Maintain social connections
- Get regular medical checkups
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Reviewed on 11/2/2021
References
Image Source: iStock Images
https://familydoctor.org/healthy-habits-at-age-60-and-beyond/
https://newsinhealth.nih.gov/2016/06/can-you-lengthen-your-life
https://www.nia.nih.gov/health/cognitive-health-and-older-adults
https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability
https://familydoctor.org/healthy-habits-at-age-60-and-beyond/
https://newsinhealth.nih.gov/2016/06/can-you-lengthen-your-life
https://www.nia.nih.gov/health/cognitive-health-and-older-adults
https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability