Regular exercise is an important part of maintaining your health as you get older. However, according to the U.S. Department of Health and Human Services Physical Activity Guidelines for Americans Midcourse Report, less than 15% of adults aged 65 years or older meet the recommended aerobic and muscle-strengthening activity guidelines. In this article, we’ll help you understand how exercise can benefit seniors, as well as offer guidance on what types of exercises you can practice to keep you healthy and mobile.
How does regular exercise benefit seniors?
There are many ways in which exercise supports mental and emotional well-being in seniors. These include:
Preventing Bone Loss and Restoring Bone Density: As individuals age, especially post-menopause for women and in later years for men, there can be a natural decline in bone density. This can lead to an increased risk of osteoporosis and fractures. Regular exercise, particularly weight-bearing and resistance exercises, can help mitigate this decline and contribute to better bone health.1
Disease Prevention: Regular exercise can have a positive impact on seniors’ immune systems, contributing to improved immunity and overall health. Engaging in physical activity can help bolster the immune response, reduce the risk of certain diseases, and enhance the body's ability to fight off infections.1
Improvement or Management of Chronic Conditions: While it may seem counterintuitive, regular physical activity can help alleviate joint pain caused by chronic conditions common to seniors, such as arthritis.2
Maintaining Joint and Muscle Health: Regular physical activity can help maintain and improve muscle strength, flexibility, and overall joint function, contributing to better mobility and stability.2
Improved Mental Health: Exercise can significantly benefit the mental health of seniors. Engaging in regular physical activity has been shown to have a positive impact on mood, reduce symptoms of anxiety and depression, and support overall well-being in older adults.1
Best Types of Exercise for Seniors
The CDC recommends at least 150 minutes of moderate-intensity activity or 75 minutes of vigorous-intensity activity per week for adults 65 and older. It also recommends at least two days per week of muscle-strengthening activities, plus activities that help improve balance. Here are some examples of each category to help you get started with an exercise plan. Keep in mind that you should always consult with your doctor before beginning a new exercise or workout routine.
Moderate-Intensity Activities:
Brisk walking
Light bicycling
Lawn work or gardening
Vigorous-Intensity Activities:
Jogging or running
Hiking
Team sports, such as pickleball or soccer
Muscle-Strengthening Activities:
Lifting light weights
Resistance band exercises
Bodyweight exercises, such as pushups or situps
Balance Activities:
Yoga
Single-leg balancing
Sit-to-stand exercises
What exercises should seniors avoid?
Every senior’s level of strength and fitness is different. Your considerations when choosing an exercise plan will vary based on your specific health needs. For example, someone with osteoporosis should avoid high-impact exercises or exercises with significant bending and twisting motions, as these activities can put a strain on weakened bones. If you have a question about a particular exercise or activity, you should consult with your doctor, physical therapist, occupational therapist, or other health professional.
Learn More About Healthy Aging With SelectQuote
Staying active is just one component of maintaining health and longevity as you age. Interested in learning more? Explore more lifestyle tips and knowledge from SelectQuote to help you stay healthy, mobile, and fulfilled now and well into the future.
Sources:
1. https://www.ncoa.org/article/the-life-changing-benefits-of-exercise-after-60
