How to Stay Fit and Healthy as a Senior

As you age, your body and mind undergo changes that can affect your health and well-being. Changes that make you more prone to injuries, falls, chronic diseases and mental decline. Staying physically and mentally active can help prevent or delay these outcomes. It’s never too early or too late to get started so you can build resilience for your senior years. 

Why is exercise important for seniors? 

Exercise is great for your body, mind and mood. According to the Centers for Disease Control and Prevention (CDC), the benefits for older adults who exercise regularly include: 

• Reduced risk of heart disease, stroke, type 2 diabetes, some cancers and dementia
• Improved blood pressure, cholesterol, blood sugar and immunity
• Enhanced strength, endurance, flexibility, balance and mobility
• Lowered stress, anxiety, depression and pain
• Increased self-esteem, confidence and social interaction

How much exercise do seniors need? 

The CDC recommends the following for adults ages 65 and older each week: 

• 150 minutes of moderate aerobic activity (e.g., brisk walking), or 75 minutes of vigorous aerobic activity (e.g., jogging)
  
• Muscle strengthening activities (e.g., lifting weights) at least twice
• Balance exercises (e.g., standing on one foot)
• Flexibility exercises (e.g., stretching)

What types of exercise are suitable for seniors? 

There are many types of exercise from which seniors can choose depending on their preferences, abilities and goals. Some examples: 

• Walking: One of the simplest and most accessible forms of exercise, it can be done indoors or outdoors, alone or with others, at any pace or distance. Walking can improve your cardiovascular health, lower your blood pressure, strengthen your bones and muscles, and boost your mood. 
• Cycling: Another low impact aerobic activity that can be done on a stationary bike or a regular bike. Cycling can improve your heart health, lower your cholesterol, burn calories, tone your legs and core muscles, and enhance your coordination. 
• Swimming: A great exercise for seniors who have joint pain or arthritis. Swimming can reduce inflammation, improve circulation, increase lung capacity, build muscle strength and endurance, and relax your mind. 
• Dancing: A fun and social exercise, dancing can improve your balance, agility and flexibility.
• Yoga: A mind-body practice that combines physical poses with breathing techniques and meditation. Yoga can help you reduce stress, improve posture, increase flexibility, and enhance your mental clarity and focus.
• Tai Chi: A form of martial arts that involves slow, graceful and rhythmic movements. Tai Chi can improve your balance, coordination, strength and relaxation. It can also reduce blood pressure, pain and fall risk.