Staying active is necessary regardless of age, but it takes on even greater importance for seniors. If you are in your sixties or beyond, engaging in the right kind of physical activity can help maintain your physical health, boost your mental activity, and enhance your quality of life. The National Institute on Aging recommends seniors engage in exercises that improve balance, endurance, strength, and flexibility.
According to the National Council on Aging, exercise has many life-changing benefits for people over 60, such as improved heart health, better mobility, and management of chronic conditions like arthritis and diabetes. Most importantly, staying active can reduce the risk of falls, a common concern for seniors.
We’ve compiled a list of 12 of the best forms of exercise for people over 65 to ensure everyone keeps moving and shaking well into their golden years.
1. Low Impact Cardio: Walking or Cycling
Cardio can feel like a mountain to climb (maybe literally), especially for seniors dealing with joint pain or mobility issues. However, tons of low-impact exercises keep your heart pumping without putting extra stress on your body such as walking and cycling.
Walking is simple and effective. You can do it almost anywhere; no fancy equipment is needed, and you can customize it to fit your fitness and energy levels for the day. Cycling (on a stationary bike or outdoors) is a great way to improve your heart health and strengthen your legs.
2. Strength Training Exercises
Strength training offers numerous benefits for seniors. It helps maintain muscle mass, bone density, and metabolism, which are essential for overall health as you age. To mix things up, you can use weights or resistance bands.
Strength exercises such as overhead presses, arm curls, and dumbbell squats are fantastic for working out individual muscle groups and also work to improve balance. Adding strength training to a weekly routine, about two to three times a week, can increase mobility and confidence.
3. Tai Chi
Also known as “meditation in motion,” Tai Chi combines slow, deliberate movements with deep breathing to promote relaxation and mindfulness. This ancient practice enhances overall well-being and offers specific benefits for seniors.
Regular Tai Chi practice improves balance, stability, and flexibility and reduces the risk of falls in seniors, particularly for those with Parkinson’s disease. Additionally, it can help relieve pain from osteoarthritis, back problems, and fibromyalgia.
4. Yoga
Yoga is another beneficial practice that works wonders for the mind and body. Research shows this ancient art can enhance balance, strength, and flexibility. Plus, it helps seniors lower their risk of falls, lift their mood, sharpen mental clarity, and slow down cognitive decline associated with aging.
While yoga is a versatile practice tailored to various fitness levels, seniors should consult their healthcare providers and instructors before trying new poses. However, seniors can incorporate gentle poses into their routine and enjoy the benefits.
5. Pilates
Pilates is a fantastic workout for older adults, offering many health benefits. It helps build core strength, flexibility, and balance. Stronger core muscles mean better posture and stability, helping to prevent falls and injuries.
The controlled movements and breathing techniques boost body awareness and help clear the mind, reducing stress. The great thing about it is that you can modify the exercises to match different fitness levels, making it a safe, low-impact way for seniors to stay active.
6. Water Aerobics
Water aerobics is a great way to stay healthy, especially if you need joint support while exercising. The buoyancy of the water makes it easy on your joints, which is perfect if you have arthritis or joint pain.
Water aerobics is also fun and social, helping improve heart health, muscle strength, and flexibility. It can raise your heart rate without the complex impact of land exercises.
7. Balance Exercises
Balance exercises are among the most important for seniors. They help improve stability and prevent falls, promoting independence and confidence in daily activities.
These exercises enhance coordination and proprioception (the body’s ability to sense its position in space). To incorporate balance training into a fitness routine, seniors can try simple activities such as standing on one leg, heel-to-toe walking, and side-leg raises.
8. Seated Exercises
Seated exercises are great for seniors who need a gentle approach to fitness due to mobility issues or balance concerns. They can be performed while sitting in a sturdy chair, which provides stability and safety.
Seated exercises focus on increasing flexibility, building strength, and enhancing cardiovascular health without added strain. Simple moves like seated marches, seated leg lifts, and arm circles can help improve circulation and muscle tone.
9. Bodyweight Exercises
Bodyweight exercises such as squats, lunges, and push-ups are excellent for building strength without needing equipment. They utilize your body weight as resistance, making them accessible for people of all fitness levels.
These functional movements enhance strength, balance, and coordination, which are essential for everyday activities like walking, climbing stairs, or carrying groceries. For seniors, bodyweight exercises can be safely adapted with modifications. For instance, squats can be done on a chair for added support, lunges can be performed with a sturdy object for balance, and push-ups can be done against a wall or on the knees.
10. Dancing
Dancing is an enjoyable and social activity that offers numerous health benefits for seniors. It improves cardiovascular health, muscle strength, balance, and coordination.
Dancing also promotes cognitive function and emotional well-being by engaging different brain areas and providing a sense of joy and social connection.
11. Hiking
If you’re a senior living a sedentary lifestyle, hiking is a great way to soak in nature and get a good workout at the same time. Spending time outdoors lowers blood pressure, relieves stress, and boosts your immune system.
Regular hikes also bring long-term perks like weight loss, decreased depression, and enhanced overall wellness. However, seniors should pick trails that match their fitness level, and hiking with a buddy is always more fun (and safer).
12. Golf
For seniors, golf is a superb pastime that combines walking, stretching, and swinging, which increases coordination and balance. Research suggests that golf might be better for older adults than Nordic walking or just regular walking.
Regular golf rounds provide a low-impact cardio workout that can help your heart health and build stamina. Mentally, golf offers cognitive benefits since it requires focus, strategic planning, and concentration. Last but not least, the nature of the game involves social interaction, which helps reduce feelings of isolation and can lift your mood.
15 Best Strength Moves for Seniors
Many seniors, especially those who have been inactive recently, find strength training quite intimidating. But it doesn’t have to be complicated. So here are 15 great strength moves for seniors if you’re not sure where to start when creating a new gym routine.
15 Best Strength Moves for Seniors
15 Strategies to Defy Your Biological Age
The residents of Okinawa, Japan, are widely known for their longevity and youthful appearance. They often outlive their Western counterparts by a decade or more. What’s their secret? While genetics may play a role, lifestyle factors also deeply influence how we age.
15 Strategies to Defy Your Biological Age
14 Tough Parts About Getting Older No One Shares
Some people celebrate the first grey hair and the first wrinkle, while others are horrified at the first sign of aging and do all they can to eliminate it. The tell-tale signs of aging are met with varied reactions, but they all indicate one thing—no one will be left by this aging train.
14 Tough Parts About Getting Older No One Shares
Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that’s not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she’s not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that's not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she's not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
