Aerobic exercise for seniors is the best way to promote senior heart health, as well as safe and comfortable movement for older adults. Some exercises include light cardio like walking and swimming, strength-based exercises like planks and resistance band workouts, and meditative Tai Chi and Yoga.
Are you getting enough exercise in your golden years? A study from the CDC shows that seniors should get at least 2.5 hours of exercise in an average week. It doesn't sound like much, but getting a full 150 minutes is tougher than it sounds!
Hayward, CA, is an excellent city for seniors to focus on their health. The Heart of the Bay is perfect for easy access to multiple cities, including San Jose, San Francisco, and Oakland. Whether you're here for the agricultural history or just to see the Zucchini Festival, we're proud to have you!
How can you safely accomplish exercise and energy in aging seniors? If you're curious about safe aerobic fitness, we're here to help. Read on to learn more about aerobic exercise for seniors.
During your research, you'll almost certainly come across aerobic exercise for seniors. But what is aerobic exercise, and how does it impact senior heart health?
Aerobic exercise focuses on routines with continuous, fluid movements. These exercises use large muscle groups in repetitive motions. Doing so works out much of your body all at once!
Aerobic exercise is typically light in intensity. That contrasts it to exercises like strength training, which are usually rather intense and high-impact.
An exercise's impact is how intense it is on your body. High-impact exercises will put more strain on your body as you exercise. More specifically, these exercises tend to strain your bones, muscles, and joints.
Low-impact exercises don't put as much strain on your body. They're lower in intensity and, generally speaking, easier than more intense exercises.
That doesn't mean they put no strain on your body. You should still expect soreness!
Some aerobic exercises include:
In short, aerobic exercise for seniors is low-intensity movement for older adults. Safe aerobic fitness focuses on low-impact cardio and keeping seniors moving.
What are some of the most popular exercise routines for seniors? It's crucial to understand your body and what workouts are best for you. Some seniors dealing with mobility limitations may struggle to find the best workout, for example.
Another point of focus is how these exercises will help you with socialization. According to a study from Michigan Medicine, about 1 in every 3 seniors above the age of 50 battles loneliness.
Aerobic exercise is practically made to be done in a group setting. While there are plenty of exercises you can complete alone, these workouts are best in an exercise class.
If you're curious about joining an exercise group, check your community's amenities activity calendar. These calendars keep an organized list of the exercises you need most.
One of the first things to think about is the strain of an exercise. A common way to get exercise without much strain is to focus on meditative exercises.
There are two primary exercises for this: Tai chi and yoga. Both are excellent for different reasons, while sharing many similar benefits.
Tai chi focuses less on intensity and more on fluid movements. These exercises are fitting for all ages, but the low intensity makes them ideal for seniors.
Another great use for these safe aerobic fitness exercises is to ensure future safety. These movements are perfect for building your flexibility and balance, which will cut down on your chance of falling.
Yoga is somewhat similar in intensity, but it works differently. Rather than being movement-based, yoga is a pose-based workout that encourages flexibility and balance.
Both are also perfect for customization. Since there are so many positions and movements for each, seniors can customize the workout as they design their vibrant and engaging schedules.
Strength training is a good choice for increasing your body's general stability and overall health. Unfortunately, many strength-building workouts are too intense for the average senior.
Pick your exercises carefully and think about any limitations you have. There are plenty of exercises that aren't challenging.
A great way to handle these limitations is with seated exercises. Consider trying the following exercises:
That isn't to say that seated exercises are 100% safe! Always work out with a friend or instructor to make sure you don't get hurt.
While you can exercise alone, it is not recommended. Working out alone is often dangerous.
If something goes wrong, such as a fall or other injury, you won't have anyone available to help you. While you may be able to call for help, you aren't always capable of reaching assistance. That can turn a minor injury into a serious, debilitating problem.
Another factor is that working out alone means you won't have the ability to socialize. Exercise groups aren't just for fun. Studies from Iowa State University show that exercising in a group makes you more likely to continue your workout routine.
Many assisted living communities focus on providing you with the aid and support you need. While you can exercise alone, there's no need to.
For safe beginner exercises, we recommend:
Understanding aerobic exercise for seniors means focusing on safe aerobic fitness above all else. Find exercises that provide movement for older adults without adding too much strain.
Here at Bellara Senior Living, we know there's more to life than a gym routine. Life here means personalized care at the heart of the Bay, whether it's morning yoga or a calm lunch in our bistro. Contact us today to schedule a tour of your new home.