Exercise for Seniors

Get active. It's one of the best things you can do for yourself.

“Exercise is an antidote to aging," says Barry A. Franklin, PhD. He is director of cardiac rehabilitation and exercise labs at Beaumont Hospital in Royal Oak, Mich.
A well-rounded routine, as part of a healthy lifestyle, may help you avoid things like falls, heart disease, and osteoporosis. In fact, experts say, many of the conditions people think are due to getting older have more to do with not moving enough.
At any age, these are the types of exercise you want to get:
• Aerobic: good for your heart and lungs
• Strength training: good for your muscles and bones
• Flexibility and balance: helps prevent falls

Personally, I want to add a few words about me. I live in a single family home in a 55+ community. My wife and I are very happy here. Most of the people are are age but only half those living here are truly in good shape. There are many activities for people of all ages like book clubs, card games for anyone who wants to play, pool, bocce. a complete gym, outdoor pool open during the warm months, and several social activities every month. Every week we have Yoga and strength training programs. All of this is free to the Residents paid by the HOA. The community is not totally built out but we have almost 200 seniors living here. Yet, very few people, about 8 or 10, sometimes 12 will show up for an exercise class.

Don't avoid exercise because you're afraid of getting hurt or think it's too late to start. It's a good idea to talk to your doctor for their advice before starting a new exercise program.
If you have a condition like heart disease, osteoporosis, or arthritis, you may need to tweak your exercise routine a little to meet your needs, but it’s worth it.

"The risks of exercising are far less than those of sitting on a couch," says Michael E. Rogers, PhD. He is director of the Center for Physical Activity and Aging at Wichita State University in Kansas.

Aerobic exercise strengthens your heart and lungs. It's also good for your blood pressure, blood sugar, cholesterol, sleep, and memory.  It’s good for your circulation.
What to do: You can walk briskly, jog, bike or stationary bike, swim, Zumba, walk in the water, or do any other activity that gets your heart rate up.

"If you're new to exercise, start with something low impact to see how your body responds," Rogers says. Low impact means it doesn’t put a lot of stress on your bones and joints. Swimming and cycling are good examples.

Move at a medium pace, where you working a little bit but can still hold a conversation. Aim for 30 minutes a day. You can build up to that, even if you start with just 5 minutes at a time. You can gradually make your workouts longer and more challenging. I like to watch the morning show while I’m using the stationary bike. Some days I just read.
Tip:A pedometer can help you track your steps and set goals. Challenge yourself to do a little more each week.

Strength Training
This isn’t about becoming a body builder or professional weightlifter. Strength training – also called resistance training -- can help you stay as independent as you want. Do it to keep your muscles and bones strong and help prevent falls and fractures. It can make things like getting around easier.

Strength training is just as important as aerobics, Franklin says. It's the principle of "use it or lose it."

What to do: Start with 2-pound hand weights. Even food cans or filled water bottles will work. Try doing exercises like getting up and down from a chair while holding the weights. Giving your muscles and bones something to work against builds their strength.
Searching the internet will give you good ideas for new exercises for seniors.
For older adults and seniors who want to stay healthy and independent, the National Institutes of Health (NIH) recommend four types of exercises:

Exercise to build strength in older adult muscles and increase your metabolism, which helps to keep your weight and blood sugar in check.

Before you start, please read these important safety tips:

Don't hold your breath during strength exercises. This could affect your blood pressure.

Use smooth, steady movements to bring weights into position. Avoid jerking or thrusting movements.

Avoid locking the joints of your arms and legs into a strained position. Breathe out as you lift or push a weight and breathe in as you relax.

Muscle soreness lasting a few days and slight fatigue are normal after muscle building exercises.

Exhaustion, sore joints, and painful muscle pulls are not normal.


Exercise to build leg muscles, and this helps balance and prevents falls. According to the NIH, U.S. hospitals have 300,000 admissions for broken hips each year, many of them seniors, and falling is often the cause of those fractures. If you are an older adult, balance exercises will help you avoid problems when you get older. 
And if you are a senior, balance exercises can help you stay independent by helping you avoid the disabilities that could result from falling.


Stretching exercises can give you more freedom of movement, which will allow you to be more active during your senior years. Stretching exercises alone will not improve your endurance or strength. Tai-chi or Yoga are both good for seniors. They can be done at any age or any size.


Endurance exercises are any activity—walking, jogging, swimming, biking, even raking leaves—that increases your heart rate and breathing for an extended period of time. Build up your endurance gradually, starting with as little as 5 minutes of endurance activities at a time. Cardio exercises are activities--like walking, jogging, swimming, and raking the yard--that increase your heart rate and breathing for an extended period of time. Cardio exercises are very good for improving heart health and they also contribute to weight loss by increasing your metabolism. If you're just starting a cardio exercise program or you have been inactive for a long time, start your cardio exercise program slowly and build your endurance gradually. It may take months to go from a very long-standing sedentary lifestyle to doing some of the activities suggested here.

Classes for seniors are available at the YMCA and /or senior centers.

If you really want to lose your body fat than look for my e-books at the websites listed below. You'll get information on Healthy eating, exercise, and diet. Instead of spending hours on the internet reading dozens of posts, you can save time by picking up one of my e-books. 

There are two e-books. “How Bad Do You Want To Lose Weight?” is available at all the online bookstores selling for $1.99. Go to any of the websites below and search the title to find my e-book. This book gives you all you need to lose weight without spending money on gym memberships, diet plans or meal plans. Look for my book. at Amazon.com, B&N.com, iBooks, Kobo.com, Scribd.com, or Gardner Books in the U.K.

My new e-book is available on Smashwords.com, just type “getting to a Healthy Weight” in the search box at the top of the home page.