Exercise for Seniors Over 75 That Builds Confidence and Gentle Strength
When you are in your golden years, you should still make a concerted effort to maintain an active physical lifestyle. Exercise for seniors over 75 has many benefits, including increased endurance, improved mental health, and more.
Are you a senior in Houston, TX, unsure if exercise is the right solution for your needs? While there are many tangible benefits to regular workouts, starting an exercise regimen again can be daunting, especially if you suffer from existing health problems.
In this guide, we will explore some of the types of exercises that help seniors stay healthy, as well as different activities you can incorporate into your workout regimen.
What Are the Four Main Types of Exercises That Seniors Need to Stay Healthy?
Whether you are an exercise beginner or you are getting back into a habit of regular movement, it is important to understand the types of exercises that are most beneficial for seniors. Here are some of the key areas to focus on when you begin working out.
Endurance
Seniors often have diminished lung capacity and also tend to suffer from heart issues. Cardio exercises can increase your endurance, allowing you to exercise for longer and go further distances.
Remember to build your endurance slowly. If you begin too quickly, you may suffer from illness or injury that could lead you to further setbacks. For example, try walking a reasonable distance around your senior living community, then adding a little bit more each day.
Strength
Seniors tend to experience muscle atrophy as a natural consequence of aging. Participate in strength training regularly to maintain muscle mass and keep yourself strong.
Balance
When you have balance issues, you are more likely to fall. For seniors, falls aren't just a nuisance; they can have devastating consequences, such as broken bones or even death.
Take a few minutes every day to do quick balance exercises so you can easily navigate your living quarters without accidents. Use mobility aids such as grab bars in high-slip areas, such as the bathroom.
Flexibility
Flexibility is a crucial component to improve your exercise abilities, as well as functioning in your everyday life. Flexibility helps to maintain mobility and independence, while keeping your muscles limber can also increase joint strength.
What Is the Number One Exercise for Seniors?
There isn't a singular exercise for seniors that is more advantageous than others. Ultimately, the best exercise for you is one that you can enjoy safely, that motivates you to work out regularly, and encourages you to set fitness goals for yourself.
The Best Exercise for Seniors Over 75
Which exercises should you try first? If you are wondering where to begin, here are some options to get you started with working out as an older adult.
Chair Yoga
Chair yoga is a modified yoga practice that benefits seniors and others who may have mobility and balance issues. The chair serves as a balancing aid and somewhere to rest while doing complex poses.
Water Aerobics
Slipping into the water can relieve pressure and pain in aching joints. Water aerobics helps to increase your heart rate and build endurance, while not putting excess strain on your bones and joints. Consider hopping into the poolnext time you want to attempt a low-impact cardio workout.
Strength Training
Although becoming a bodybuilder is unrealistic in your seventies, there are still many benefits of strength training in your golden years. Increased muscle mass can help you brace yourself or pick yourself up from falls, rather than needing extra assistance.
Even if you use mobility aids like walkers or wheelchairs, building adequate arm strength will allow you to operate them by yourself, promoting increased independence and autonomy.
Walking
Walking is by far one of the easiest and most satisfying types of exercise. It doesn't require special equipment and can be done outdoors, at a gym, or from the comfort of your own home. Walking groups are also a popular workout choice for seniors who seek fitness and camaraderie.
Frequently Asked Questions
How Much Exercise Should Seniors Get Every Week?
Although exercise needs can vary from person to person, the Centers for Disease Control and Prevention (CDC) recommends a standard of 150 minutes per week at a moderate intensity for seniors.
How you break up your workouts depends on your preferences. For instance, if you have low stamina, aiming for a few minutes of exercise every day may be more beneficial than trying to complete a lengthy workout.
What Qualifies as Safe Movement in Assisted Living?
Although it is crucial to try new types of exercise to figure out what you like, safe movement is important to avoid accidents and critical injuries. If you are in assisted living, you likely have difficulty with some everyday tasks, so you may suffer from limited mobility or balance issues.
Talk to your doctor or a physical therapist to determine which types of exercises are safe and effective based on your medical history. Do not try any new workouts without discussing them with your medical team beforehand.
How Do Safe Senior Workouts Impact Mental Health?
Exercise can have a massive effect on mental wellness. Aerobic exercise produces endorphins, creating the classic feeling known as the "runner's high." After a good workout, you will typically find yourself with more energy and a positive attitude.
Additionally, working out can give you something to look forward to. If you find a group class that you love or a workout regimen that improves balance or endurance, it will be easy to stay motivated and continue your exercise plan.
Aging With Mobility at The Forum at Memorial Woods
If you are still searching for the best exercise for seniors over 75, look no further. At The Forum at Memorial Woods, you can find plenty of resources to support fitness for older adults and low-impact exercises for seniors.
Our beautiful community offers plenty of exclusive programs and amenities for our residents to enjoy. From chef-prepared dining with tableside service to housekeeping and maintenance services, you'll have plenty of time and resources to begin your fitness journey.
Are you ready to experience The Forum at Memorial Woods? Reach out to us today with any questions you may have, or visit our stunning location in Houston, TX, to see it for yourself. We can't wait to meet you!