6 Ways Older Adults Can Stay Fit
Growing older is a natural part of life. However, getting older isn’t the same as becoming frail or feeble. Today’s seniors have an array of fitness and wellness opportunities available to them. There are so many great ways to stay fit as you age, that you don’t have any excuses for avoiding them. Engaging in physical exercise and maintaining an active lifestyle offer many benefits for seniors, including improved mobility, disease prevention, and enhanced overall well-being. If the idea of growing older has you concerned about your fitness levels, these suggestions can help ease those fears and improve your outlook, while emphasizing the importance of regular exercise for maintaining health and independence.
1. Join a Fitness Club
Fitness centers give you access to specialized equipment, pools, and classes that can challenge you. Most fitness enthusiasts are very accommodating, and some of the regulars are sure to help you get settled in. If you prefer to exercise with others your own age, most gyms have specialized programs for older adults and seniors. Many fitness centers also offer aerobic exercises and seniors exercise programs designed to improve cardiovascular health, balance, and overall well-being. A few of the options you might see include:
- Water aerobics
- Chair or gentle yoga (using a sturdy chair is important for safety and support)
- Silver Sneakers or BOOM classes
- Tai chi and Qigong
- Aqua yoga
- Ballroom dancing
- Zumba Gold
2. Do Activities You Enjoy
The American Heart Association recommends at least 150 minutes of moderate-intensity activities each week. That equates to about 30 minutes every day. You don’t have to do high-intensity workouts to reap the benefits of exercise. In fact, they can do more harm than good for a lot of seniors. The best way to stick with a fitness routine is to do exercises you enjoy.
Swimming is an excellent moderate-intensity exercise. As a form of aerobic activity and aerobic exercise, swimming offers significant health benefits, including supporting joint health and improving muscle strength. It can be a good option for people who have bone loss or osteoporosis since the water acts to support your body and reduce weight-bearing. If there isn’t a community or public pool in your area, consider adding one to your own yard. You might be pleasantly surprised at how affordable inground pool prices can be. The easy access provided by a backyard pool will help you stay motivated and maintain your fitness levels.
Walking is another great activity. It helps build cardiovascular function while also increasing strength in your legs and hips. Walking can increase muscle strength, improve balance, and help prevent falls, making it especially beneficial for seniors. It also helps keep joints like your knees and hips loose and flexible and can improve your range of motion even when performed at a leisurely pace. Start out by walking on even surfaces like a track or well-maintained sidewalk. You can always add hills or uneven terrain to challenge yourself as you grow stronger.
3. Focus on Flexibility
Flexibility training is especially important for older adults and seniors. It can help preserve or even increase your range of motion. That means you will be better able to perform routine activities like reaching for an item overhead or getting up and down from the floor. Maintaining balance and flexibility is crucial for seniors, as it helps improve strength, stability, joint health, and overall well-being.
Stretching is a big part of flexibility training, but it also includes exercises like yoga and tai chi that cover everything from meditation to strength training. Incorporating core exercises and focusing on core strength during these routines can further improve stability and mobility.
Foam rollers are another great way to promote flexibility and break up soft tissue obstructions. Adding balance exercises to your routine can further enhance stability and reduce the risk of falls. Be sure to learn proper techniques to avoid common foam rolling mistakes that can stress your joints.
4. Make Time for Strength Training
Many seniors skip the strength training, which is a big mistake. Strength training is often associated with lifting weights, but it isn’t limited to it. Resistance bands are also an effective tool for muscle strengthening and can help build strength without the need for heavy equipment. There are many different types of resistance tools. Bodyweight exercises also offer an excellent way to challenge muscles when done properly. Maintaining muscle mass and bone density through regular strength training is crucial for overall health, especially as we age. Even walking can be considered strength training since it is a weight-bearing activity. Whether you are turned off by a preconceived image of bodybuilders or you falsely believe that muscle loss is an inevitable part of aging, it is time to rethink your training regimen. Strength training can help strengthen your body and support healthy aging.
5. Practice Mindfulness
If you think that mindfulness is full of hoo-doo stuff, that is not entirely true. In fact, there is a growing body of scientific research on how mindfulness practices can benefit you and improve your overall fitness of body, mind, and spirit. At its most basic, mindfulness is simply the act of being fully aware of the present moment. It has been shown to improve immune function, slow aging at the cellular level, and reduce symptoms of stress, anxiety, and depression. Mindfulness and regular exercise, such as chair yoga or tai chi, can have a significant positive impact on mental health for seniors by enhancing psychological well-being and promoting inner peace. It also may help slow cognitive decline associated with neurodegenerative disorders like Alzheimer’s disease.
6. Develop Social Connections
Social isolation is a serious problem among older adults, but it is also one that is often overlooked. Many older adults experience limited mobility, which can make it harder to perform activities and stay socially engaged. It can lead to feelings of loneliness, depression, decreased functional ability, and an overall decline in fitness. Seeking out opportunities for social engagement can help you avoid those consequences. Look for volunteer opportunities in your community, participate in activities at the nearby recreation center, or join the local senior center to find constructive ways to stay engaged. Homebound seniors can benefit from friendly visits and homebound meal delivery programs.
Managing Chronic Conditions While Staying Active
As we age, it’s not uncommon to face health challenges like heart disease, diabetes, or other chronic conditions. While these issues can feel overwhelming, staying physically active is one of the most effective ways older adults can manage their health and maintain independence. Regular physical activity helps control blood pressure, manage weight, and improve overall health, reducing the risk of complications from chronic diseases.
Incorporating movement into your daily routine doesn’t have to be complicated. Even gentle activities, such as stretching in the morning, taking a brisk walk after meals, or doing light household chores, can make a significant difference. The key is consistency—aim to move a little every day, and listen to your body’s signals. If you’re unsure where to start, consult your healthcare provider or a physical therapist to develop an exercise program tailored to your needs and health conditions.
Remember, every bit of activity counts. By making regular physical activity a part of your life, you can help manage chronic conditions, boost your energy, and continue to enjoy the things you love. Staying active is one of the best ways to support healthy aging and maintain your independence for years to come.
Stay Motivated to Stay Fit
It is important to maintain your fitness as you grow older. As an older adult, it is essential to stay active, as exercising regularly helps manage health problems and supports independence. Finding activities you enjoy, joining a fitness center, and improving your strength and flexibility are all important.
However, fitness shouldn’t be limited to your physical body. Look for activities that encourage social engagement, mindfulness, and personal growth to improve your overall well being. Establishing a consistent exercise regimen tailored to the needs of older adults can further enhance your health and safety.
How do you stay fit as you age? Let us know in the comments at the bottom of this page. We want to hear from you!
Paisley Hansen is a freelance writer and expert in health, fitness, beauty, and fashion. As well, when she isn’t writing she can usually be found reading a good book or hitting the gym.
I don’t have a friend to workout with, but I like working out with someone, so I have a trainer at a local gym. Best money I have ever spent. I could barely walk when I started this journey at 62 years old. Now, I can some things better than my grown children! I can keep up with my family and I don’t allow myself to be excluded because of lack of ability to participate. I feel great! We seem to have a preconception that people judge you at the gym. That’s not true at all. The younger people and more “in shape” people are always watching me and encouraging me. I’ve been invited to do a Spartan race, even thought they know and I know I will have to have a lot of help.
Go, make eye contact with the gym people. Ask for help. It will open a whole new world for you.
I’m 77 and I belong to a gym. I have a personal trainer twice a week to do strength training exercises. Until the pandemic I also participated in a yoga class once a week. Now I try to walk on the days that I don’t do strength training. I was never very active until I turned 35. At that point I started walking, then jogging, and the big finish was two back to back Honolulu Marathons. I miss those days, but keeping active on any level is so beneficial to your health and well being.
My grandparents would love this guide. Thank you for sharing.
These are good suggestions that seniors can ponder on to make use of their time and stay fit and healthy. Aside from these, they should be mindful of their diet as well.