5 Effective Workout Ideas For Senior Citizens

Regular exercising and engaging in fitness routines is important at any age, but especially as you get older. Aging leads to a decrease in muscle mobility and flexibility, which can impact basic activities like walking, lifting, and bending. A regular physical activity schedule helps combat the effects of decreasing bone density and reducing muscle strength.

Regular physical activity keeps the mind alert, reduces the risk of diseases and cardiovascular issues. An active lifestyle as we grow older also prevents developing a fatty liver, cholesterol and helps keep blood sugar regulated.

Physical activity is not just about the body. It also improves mental health by releasing endorphins that reduce stress, anxiety and depression! One of the most important benefits of staying active as we grow older is that helps us sleep better, it regulates our sleeping patterns thus reducing the chances of developing insomnia.

The hippocampus, which is responsible for memory and learning, undergoes change as we get older. There is a shrinkage in the frontal lobe as we age which leads to a cognitive decline. Being physically active helps maintain the hippocampus and sometimes reverse age-related loss of memory by 1 or 2 years.

Guidelines for physical activities for senior citizens

Add different kinds of exercises to your fitness regime. Make it interesting by taking a friend along or joining a fitness group. People over the age of 65 should train with a professional and can mostly avoid heavy weightlifting.

Here are some guidelines you can plan your exercise regime around –

1. Include cardio – It can vary from medium to heavy intensity
2. Make sure to include strength training activities – it helps improve muscle and bone density
3. Include exercises that help improve balance, to minimise the risk of falling
4. Thrice a week include exercises that improve flexibility and include stretching
5. If you are new to the world of exercising, consult with your healthcare provider before beginning a new exercise regime

Many health insurance apps also help you monitor and regulate your fitness journey. They can also send reminders for vaccinations, health check-ups and other preventive care measures.

Workouts for senior adults

1. Walking

If you are looking to start a routine, walking is a great way to get in motion! A brisk 30-minute walk daily can help maintain weight, prevent osteoporosis and osteoarthritis and lowers the risk of heart diseases.

Studies have also shown, regular walking improves circulation and regulates blood pressure. It also protects the brain from dementia and Alzheimer’s disease. Walking also releases endorphins that reduce stress and anxiety.

You can also try walking barefoot on grass. It does wonders for emotional regulation!

2. Water aerobics

If arthritis and joint pains make working out difficult for you, try water aerobics. It can also be a fun way to meet new people and have healthy social interactions.

Since water gives resistance, it’s a great way of improving muscle strength without using heavy weights. It is also known to improve lung and heart functioning.

Some exercises you could consider during water aerobics are –

• Arm curls
• Leg lifts
• Aqua walking
• Leg lifts
• Wall push ups
• Wall chair
• Chest fly

3. Chair yoga

Chair yoga involves yoga movements while sitting on a chair. This is known to improve agility, balance and flexibility. The best part is, it’s never too late to start yoga! This is particularly effective for those with joint pains and arthritis. Even practising chair yoga once in a week is enough to start seeing benefits!

             Some exercises you can practice during chair yoga-

• Seated cat cow pose
• Seated mountain pose
• Seated forward bend
• Chair spinal twist
• Seated horse pose
• Upward salute pose

4. Resistance band exercises

Resistance band exercises are increasingly gaining popularity among adult seniors. These low impact exercises can help significantly reduce age-related loss of muscle mass and strength. However, it is advisable to start slow. Begin with a light warm-up and take help of a professional initially.

             Some effective resistance band exercises are-

• Leg press
• Calf press
• Reverse fly
• Chest pull
• Lateral raise
• Bicep curls
• Bent over row

5. Balance building exercises

       Balance control declines with age. Falls are one of the primary reasons for major injuries in senior citizens. Practising some basic balance exercises everyday can help you feel more confident while walking and carry out daily functional tasks.

• Single limb stance (take support)
• Walking heel to toe
• Back leg raises (take support)
• Side leg raise
• Balancing wand
• Marching in place
• Toe lifts
• Shoulder rolls
• Hand and finger exercises

Before you start your fitness journey and plan your workout regime, it is advisable to speak to a medical representative to understand what would work best for you. Many health insurance apps allow senior citizens to consult doctors virtually. Since medical history can be accessed via the app, healthcare providers can offer personalized advice and recommendations, ensuring a safer and more effective fitness approach.