8 Ways for Seniors to Feel Fit and Fabulous

Author

Chartiers Bend Retirement Community

Posted on

Nov 11, 2022

Book/Edition

Pennsylvania - Greater Pittsburgh Area

Fitness is important for all ages and is one of the best tools to help combat chronic diseases. Even a single session of moderate-to-vigorous physical activity can boost your mood, sharpen your focus, reduce stress, and improve sleep.

 

When it comes to senior health specifically, doctors recommend getting at least 2.5 hours of moderate exercise every week, which averages out to about 30 minutes a day.

Research shows we need four specific types of exercises: endurance, strength, balance, and flexibility. We created a list of activities that check off all four categories. As with any new fitness routine, be sure to consult with your doctor before trying these exercises.

Walking: Experts agree that walking is probably the best exercise for seniors, as it’s one of the most accessible ways to get your heart pumping. For many, a goal of 10,000 steps per day is advised. Start tracking the number of steps that feels comfortable and work toward increasing that number over time.

Dumbbell Strength Training: 
Dumbbell exercises are some of the best ways to strength train. Holding dumbbells in each hand allows you to isolate and strengthen specific muscle groups that can help with improving balance and flexibility.

Resistance Band Workouts: Resistance bands are stretchy strips of lightweight rubber that add resistance to a workout with reduced stress on your body.

Bodyweight Workouts: Bodyweight workouts are a great way to build strength and counteract the effects of muscle atrophy as we get older.

Chair Yoga: Chair yoga is a style of yoga that doesn’t put as much stress on muscles, joints, and bones as more conventional forms of yoga. It’s performed seated in a chair and consists of low-impact poses, gentle stretching, and breathwork. The intended outcome is improved muscle strength, mobility, balance, and flexibility.

Pilates: Pilates is a popular low-impact form of exercise developed over a century ago. It concentrates on strengthening the body with an emphasis on core strength. Similar to yoga, pilates focuses on posture, balance, and flexibility.

Dancing: Moving to the rhythm of music can be an extremely satisfying activity. It’s also highly beneficial as it helps you burn calories, build muscle, and enhance your flexibility and endurance.

Gardening & Yard Games:  Gardening is a great way to get fresh air, sunshine, and vitamin D. Plus, the added benefit of enjoying the nutritious fruits of your labor.

 

Editor’s note:  This article was submitted by Chartiers Bend Retirement Resort. Contact them today to discover the benefits of all-inclusive retirement living at 412-206-1500. 

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