Best Exercise and Fitness Activities for Seniors Over 65

As we age, preserving physical health becomes more essential for general wellness and excellent quality of life, especially during the golden years. By being fit, seniors maintain strength, mobility and balance, helping manage chronic conditions like heart disease and arthritis.

Exercise also enhances mental health, which minimizes symptoms of depression and anxiety. This guide will discuss top exercises for seniors over 60 and how to find a fitness plan. 

Best Exercises for Seniors Over 65 

Walking

Walking helps adults build walking and balance skills while improving circulation and blood pressure. It also strengthens your muscles, helping you live independently for longer. One way to increase activity is through dog walking or walking with a companion. 

Jogging

Jogging keeps older adults young as it promotes efficient walking comparable to adults in their 20s. It’s also a low-impact activity that helps in maintaining a healthier weight. Also, jogging 5 to 10 minutes a day at slow speeds is linked to lower risks of death from diseases.

Swimming

Swimming is another low-impact exercise that improves flexibility, stability and range of motion. It’s also excellent for the heart since it lowers susceptibility to heart disease. If you’re a beginner, start with one or two laps and gradually increase to more per session. 

Cycling

Cycling preserves balance and coordination and subsequently improves lower body function. Regular cycling is also crucial in combating chronic conditions like arthritis, diabetes, and cancer.

Aerobics

Strong muscles, better mobility, and a sharper mind are just some of the benefits of aerobics. Even 2 ½ hours a week of moderate-intensity aerobic activities like situps or brisk walking can make older adults more physically independent.

Bodyweight Training

Experts recommend weight training, like weight lifting, for those over 65 since it helps improve balance, increases walking pace and makes stair climbing less difficult. Start with lightweight barbells and gradually increase the weights. Make sure to consult with your doctor first. 

Hiking

Regular hiking improves circulation and cardiovascular health while increasing bone density and muscle strength. Hiking after 60 also improves your mood, helping to reduce symptoms of depression and anxiety. 

Dancing

Seniors can improve cognitive skills by dancing 1-2 hours a week. Remembering the steps, synchronizing your movements to the music and focusing on dancing enhances brain workout, resulting in better cognitive function.  

Benefits of Exercise for Seniors

The benefits of engaging in regular exercise are not just in the physical and mental aspects. It also enhances your lifestyle. Below are the various benefits you get when you maintain a regular exercise regimen:

• Physical aspect:
  • Improves muscle tone
  • Maintains a healthy weight
  • Improves coordination and balance
• Mental aspect:
  •  Reduces symptoms of mental disorders like depression and anxiety
  • Improves your mental health by minimizing stress levels
  • Improves your mood and feeling of well-being
• Lifestyle:
  • Preserves your independence and mobility in performing basic tasks
  • Minimizes falls and slips, preventing injuries
  • Allows you to continue doing what you love to do 

How to Find a Fitness Plan for Seniors 

Finding the ideal personalized fitness plan is key to ensuring that seniors meet their physical abilities and individual health needs. Below are crucial tips for finding the best fitness plan:

• Consult with your healthcare provider. Ask for recommendations on the best fitness program based on your health conditions, medical history and fitness goals. 
• Define your fitness goals. Specify what you hope to achieve with your fitness plan. It can be improving mobility or balance, or enhancing your general health. 
• Research fitness programs for seniors. Go online and find resources on senior-focused fitness programs. You can start with YMCA Canada or use apps like Workout for Older Adults or Senior Fitness to find senior exercise programs at home. 
• Hire a personal trainer. A personal trainer can provide a workout plan tailored just for you. Check that the trainer is certified by groups like the Canadian Fitness Professionals (Canfitpro) or Canadian Fitness Education Services (CFES). 

You can also refer to the information provided by the Canadian 24-Hour Movement Guidelines for Adults (65+ years). It is basically a free exercise program for seniors that you can customize according to your preferences and comfort. 

FAQs:

What fitness activities should seniors avoid? 

High-impact and high-intensity exercises such as jump roping, sprint, squat, plank and lunges are not recommended for seniors since these make them more prone to injury. Excessive endurance exercises can also pose cardiovascular risks. 

What are the four main types of exercise that seniors need to stay healthy? 

Aerobic exercise, flexibility workouts, balance exercises and strength exercises for older adults are the four best exercises for seniors. Having all these in a fitness regimen ensures that cardiovascular health, flexibility, muscle strength and balance are addressed.   

How to increase stamina for seniors?

Seniors can increase their stamina through consistent exercise, increased duration and intensity when working out, rest and recovery and staying motivated. Eating healthy and balanced meals, hydration, adequate rest and resolving emotional issues are also crucial.