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Best Exercise Regimen for Seniors (65+)

January 28, 2019 0):?> in: Well-being Senior Fitness Senior Health Uncategorized

Exercise for seniors is extremely important for elderly folks to keep their bones, joints, and muscles healthy. Less activity means overall mobility drops. This lack of activity contributes to several major and minor health issues among seniors.

Ideally, every elderly person should have about 150 minutes of moderate exercise incorporated in their weekly routine. The plan can include things like walking, some running, swimming, pedaling, and exercises to improve strength, flexibility, and balance.

150 minutes a week may sound like a lot but the Centers for Disease Control and Prevention (CDC) regards this amount of time fit for American adults who are 65 or older. Elderly folks can manage their exercise goals the 150 minutes over 7 days  i.e. 20-25 minutes per day or 2 sessions of 10-15 min each every day.

Exercise for Seniors Over 65

Of course, exercise for seniors differs from the plans that the younger population takes on. The elderly can’t be as active and flexible so consulting a physician before adopting a workout regimen is strongly recommended.

Generally, it is advised you spend at least 30 minutes of moderate physical activity per day. Strength training should be made a part of your daily exercise regimen as it counteracts bone and muscle loss. In addition to this, you must also incorporate flexibility and functional movements, i.e. activities that are a part of our daily routine.

Cardiovascular Activity

You should never start exercising without warming up. Warm-up sessions prepare your body for the hard work and reduce the risk of muscle strains. Stretching also increase movement and flexibility.

As for cardiovascular activities, the options are limitless. You can incorporate a variety of cardiovascular activities over 4 days of a week. This will make exercising fun and interesting. Exercises that can be incorporated in elderly folks’ routine include:

  • Rowing Machine
  • Walking
  • Jogging
  • Swimming
  • Aquatic Aerobics
  • Biking (indoors or outside)
  • Aerobics
  • Step Aerobics

Weight Training

Again, whichever days you choose for weight training, start the session by warming up. Two days should be dedicated to weight training with each session lasting for  20 to 30 minutes.

Because of the age factor, weight training exercises for seniors should be chosen wisely. You can take on exercises that involve on legs, back, shoulders, arms, chest and abdomen.

Keep weight training exercises on alternate days to prevent exertion.

Strength and Balance Exercises

Strength and balance exercises reduce the chances of trips and falls. They allow the elderly to have an improved balance when walking or during other physical activities.

You can choose to go for any or all of the following strength and balance exercises:

  • Walking heel to toe
  • Single limb stance
  • Clock reach
  • Back and/or side leg raises
  • Wall pushups
  • Toe lifts
  • Shoulder rolls etc.

Don’t forget to get your work-out plan approved before you stretch!

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