Exercise for Seniors: Improving Your Health Through a Balanced Fitness Routine

Exercise is important to our health at every stage of life. As we age, exercise continues to encourage healthy outcomes and support independence. It’s never too late to start prioritizing exercise. Consider making some of these exercises part of your daily or weekly routine to realize immediate benefits and invest in your long-term well-being.

The Benefits of Exercise for Seniors

Exercise is an important aspect of a complete approach to wellness. Unfortunately, just 16.8% of adults ages 65-74 meet the federal physical activity guidelines for both aerobic and muscle-strengthening activities. This percentage decreases with age, with 12.3% of adults 75-84 and 6.2% 85 and older meeting these guidelines.

Older adults who don’t prioritize exercise miss out on some valuable benefits, including better physical and mental health and an enhanced quality of life.

1. Chronic Disease Prevention

Regular physical exercise is one of the most effective ways for older adults to manage or prevent the onset of several chronic conditions.

Staying active can help:

• Regulate blood sugar levels, reducing the risk of Type 2 diabetes.
• Decrease blood pressure, lowering the risk of cardiovascular disease and stroke.
• Promote a healthy weight, preventing obesity-related health challenges.
• Lower the risk of bladder, breast, colon, endometrial, esophageal, kidney, lung, and stomach cancers.
• Decrease the risk and effects of Alzheimer’s disease and other dementias.

2. Enhanced Mobility and Flexibility

Regular movement is key to preserving physical function as we age, particularly when it comes to muscular and joint health.

More than half of adults aged 75 and over report having a form of arthritis, and this can make exercise feel uncomfortable at times. However, gentle movement can alleviate the stiffness and discomfort associated with arthritis. Exercise improves joint health in a number of ways, including stimulating the production of synovial fluid around joints, reducing inflammation, and increasing range of motion.

Increasing flexibility and building muscle also can help with balance and coordination, which, in turn, decreases the risk of falls — a leading cause of injury among older adults.

3. Improved Mood and Cognitive Health

One of the more immediate benefits of exercise is its effect on mental health. When you exercise, the brain releases natural mood elevators called endorphins. According to medical research, endorphins can improve self-esteem, alleviate pain, and relieve symptoms of depression, stress, and anxiety.

Furthermore, aerobic activity improves blood flow and oxygen delivery to the brain, nourishing areas associated with memory, learning, and focus. This improved circulation supports better sleep quality and counteracts cognitive decline.

4. Maintained Independence

One of the most practical benefits of exercise for older adults is maintaining independence. By investing in your total well-being, you can improve your healthspan and boost your chances of remaining in your home or in independent living long term.

Enhancing energy, strength, flexibility, and balance can help you safely perform activities of daily living (ADLs) and household chores. There’s no shame in seeking assistance where it’s needed, but if you want to feel a greater sense of autonomy, exercise may help you achieve it.

Four Pillars of a Complete Exercise Routine

A well-rounded exercise routine should include four pillars: aerobics, strength training, stretching, and balance exercises. Exercise for seniors may look different from it does for younger people, but senior workout routines should still include elements of each of these critical categories.

Aerobics

The Centers for Disease Control and Prevention (CDC) recommends older adults engage in at least 150 minutes of moderate-intensity aerobic exercise, 75 minutes of vigorous-intensity aerobic exercise, or an equivalent combination of the two each week. In addition to delivering the many benefits we’ve already explored, aerobic exercise also can improve lung health.

Try incorporating some of these aerobic exercises into your routine:

• Brisk walking
• Water aerobics
• Stationary or outdoor cycling
• Dancing
• Racquet sports, like pickleball

Strength Training

Strength training improves bone density and combats the natural loss of muscle mass as you age, known as sarcopenia, so you can lift everything from shopping bags to grandkids. According to the CDC, older adults should do muscle-strengthening exercises at least two days every week.

These exercises can use the natural resistance of your own body weight or additional resistance from tools, such as dumbbells and resistance bands. Try some of these strength training exercises:

• Chair squats
• Leg lifts
• Wall push-ups
• Bicep curls
• Overhead presses

Stretches

Stretching can increase your range of motion and prevent muscle soreness or injury. For this reason, stretching is an excellent way to begin and end an exercise session. It’s best to warm up your body with a bit of light activity before stretching. Try starting with dynamic stretches (e.g., arm circles) or light aerobic exercise before doing static stretches. Stretch slowly and carefully, only your body, only enough to feel a bit of discomfort, but never pain. Hold stretches for about 30 seconds, and repeat two to four times on each side.

Whether through activities like yoga or tai chi or through basic stretches at home, you should aim to stretch major muscle groups, including:

• Neck and shoulders
• Chest
• Back
• Arms
• Hips
• Quadriceps
• Hamstrings
• Calves
• Glutes

Balance Exercises 

Finally, exercise for seniors should include a focus on balance to improve stability and prevent falls. Undertake balance exercises with great care, ensuring there is something nearby to stabilize you if needed, such as a grab bar or piece of stationary furniture.

Try these exercises to improve balance:

• Heel-to-toe walking
• Standing on one foot
• Side leg raises
• Heel raises
• Tandem walk

Customizing Your Exercise Routine 

Senior workout routines and senior fitness are highly personal. The key is finding a routine that suits your abilities and fitness goals. If exercise isn’t a big part of your life right now, start small and build up to incorporating more activity into your routine.

It’s wise to push yourself just a bit without going too far. You also should discuss more strenuous exercises you’re considering with your health care provider. Remember to pace yourself. Take frequent breaks, listen to your body, and never push through sharp pain.

Opt for low-impact exercises as needed to go easier on joints and bones. You also can modify exercises to suit your current ability. For example, many exercises can be performed from a seated position. You also can hold onto a chair while standing for support, or stay near a wall or furniture that you can grab in case you feel off balance.

Invest in Your Well-Being Through Exercise

Making exercise a consistent part of your life is one of the most powerful steps you can take to maintain your health and independence as you age. A well-rounded routine can enhance your physical health, lift your mood, and help you maintain strength, balance, and flexibility. Want to learn more about healthy aging? Check out our popular guide, Living Your Best Life After 55.

If you’re interested in living in a community with a fitness center, exercise classes, and peers to help you stay active, consider exploring senior living communities.