Staying active can be an important part of living well at every stage of life. Physical exercise for older adults can take many forms, like brisk walking, water aerobics, stretching, and resistance band exercises. While no two exercise programs are the same, any type of physical activity can help support seniors’ quality of life when approached appropriately and with the guidance of a licensed professional.
Key Takeaways
- Exercise needs vary by individual, and no one should start or change an exercise program without first consulting a licensed healthcare provider.
- Regular exercise may help support heart health, muscle strength, flexibility, and balance.
- Older adults may benefit from a mix of aerobic exercise, muscle-strengthening exercises, balance activities, and stretching.
How Staying Active Can Support Healthy Aging
According to the Centers for Disease Control and Prevention (CDC), physical activity may result in several health benefits for older adults, including:
- Building muscle strength
- Improving balance and flexibility
- Supporting cardiovascular wellness
- Maintaining joint range of motion
- Boosting mental health
Senior exercise routines do not need to look the same for every person. Some older adults prefer moderate-intensity activities like brisk walking or water aerobics. Others may benefit more from chair-based exercises. In the end, what is important is that someone finds activities that they enjoy and are suited to their personal needs.
CDC Physical Activity Guidelines for Seniors
- 150 minutes (2.5 hours) of moderate-intensity cardio activity,
- OR 75 minutes (1.25 hours) of vigorous-intensity aerobic exercise,
- AND two days of muscle-strengthening activities,
- AND regular balance activities.
Possible Benefits of Exercise While Aging
Potential benefits of exercise for seniors may include:
- Reduction of arthritis-related joint pain
- May support bone health
- Reduced risk of falls
- Lower risk of chronic diseases
- Improved mental health
Types of Exercise Seniors May Benefit From
No two seniors are the same; the exercises that work for one person may not be appropriate for another. As such, the following activities are best discussed with a licensed healthcare provider before.
Strength-training Exercises
Strength-training exercises focus on building or maintaining muscle strength through resistance or body-weight movements. According to the CDC, muscle-strengthening activities can help older adults maintain function in everyday tasks like getting up from a seated position or climbing stairs.
Strength training should be individualized based on a person’s mobility, chronic conditions, and provider recommendations. For example, some older adults may participate in resistance training programs with light weights while standing, while others may benefit from seated body-weight movements.
Potential Benefits
- May help build strength in major muscle groups
- May support bone health
- May help support balance and stability
- May help maintain independence with daily activities
CDC Recommendations
The CDC recommends muscle-strengthening activities at least two days per week for many older adults, although activities should be individualized based on provider guidance.
Examples
- Chair squats
- Wall push-ups
- Seated leg lifts
Aerobic Activity
Aerobic exercise focuses on activities that increase breathing and heart rate. These activities may help support cardiovascular wellness and endurance when performed safely and consistently.
Not every older adult will tolerate the same level of aerobic activity, which is why each exercise needs adjustment for the fitness levels and goals of the individual.
Potential Benefits
- Maintain endurance and stamina
- May help lower the risk of heart disease
- Support a positive mood
CDC Recommendations
The CDC generally recommends about 150 minutes of moderate-intensity aerobic exercise weekly for many older adults, though exercise plans should be adjusted for individual health conditions and tolerance levels.
Examples
- Brisk walking
- Water aerobics
- Dancing
Balance Exercises
Balance activities may help older adults maintain stability and coordination. Balance activities should always consider personal safety, especially mobility limitations.
Potential Benefits
- May help support confidence with movement
- May help lower the risk of falls in some individuals
- May support independence
CDC Recommendations
Older adults with mobility concerns or balance challenges may benefit from balance activities several times per week, as tolerated and approved by their healthcare provider.
Examples
- Tai chi
- Standing marches
- Heel-to-toe walks
FAQs
According to the CDC, how much physical activity do older adults need?
The CDC generally recommends that older adults engage in 150 minutes of cardio exercise like brisk walking on a weekly basis, along with muscle-strengthening activities on two or more days, when appropriate. These recommendations may vary based on mobility, chronic disease, cardiac status, and healthcare provider guidance.
Can older adults safely take creatine?
Creatine supplements are not appropriate for everyone. Older adults considering creatine should discuss it with a healthcare provider or pharmacist first, particularly if they have kidney concerns.
How can seniors safely start an exercise program?
Older adults may benefit from starting a program slowly and choosing activities appropriate for their current abilities and health status. A healthcare provider, physical therapist, or qualified fitness instructor may help seniors determine what a safe exercise routine looks like for them.
Staying Active at Avista
At Avista Senior Living, wellness looks different for every resident. We offer opportunities for movement through activities that accommodate varying mobility levels and personal preferences. Whether someone enjoys walking groups or seated fitness activities, staying active can remain an important part of someone’s daily routine in our communities.
Disclaimers: This article is for informational purposes only. It does not provide medical, financial, or legal guidance. Please direct any medical-related questions to a licensed healthcare provider.
Wendy Gores, RN