Staying active at every age is very important. Seniors are especially encouraged to pursue physical fitness to enjoy benefits such as better sleep, increased energy levels, lower joint pain, and more independence.
However, not all types of physical activities are safe for older adults. Experts recommend low-impact exercises for seniors, ideally spread out throughout the week.
If you are new to exercising, the Twin Lakes Community can help you hit your personal goals through our wide range of amenities and wellness programs for our residents. Be sure to pay us a visit to check out our opportunities. Here are five best activities to help seniors maintain an active lifestyle.
Core Strengthening
Core muscles support the trunk and pelvis and are essential in maintaining balance. There are plenty of core strengthening exercises you can do to increase stability, reduce the risk of falling, and reduce joint and muscle pain.
Bridges, planks, and opposite arm and leg raises are all safe for seniors.
They are very effective in strengthening your core. Start slowly and focus on quality over quantity. Remember that the core doesn’t need recovery, and it is, therefore, safe to do these exercises daily.
Resistance Band Training
Muscle mass decreases with age, starting as early as your 30s. Unfortunately, this natural aging process causes a range of health problems, including diabetes and heart disease.
Strength training workouts such as resistance band training are senior-friendly and can help improve muscle mass. These exercises are easy to start because resistance bands come in different strengths and lengths, usually corresponding with how difficult the workout is going to be. Start slow and work toward more resistant bands as you gain more strength.
Chair Yoga
Chair yoga is an excellent alternative for seniors who would like to practice yoga poses but have mobility or balance issues. This low-impact workout makes traditional yoga more accessible by incorporating a chair for support during standing and seated poses.
When done right, chair yoga can improve strength and balance and reduce the fear of falls. Like traditional yoga, chair yoga can also help improve the quality of sleep, improve mood, and relieve pains and aches, among other benefits—a few poses to try include chair cat-cow, chair spinal twist, and seated mountain pose.
Walking
As one of the low-impact exercises for seniors, walking can help improve strength and endurance while also contributing to general wellness.
While some people recommend aiming for the standard 10,000 steps a day, seniors can start with something much more simple, such as 2,000 steps a day.
Beginners and those with mobility issues can adjust this number to what feels right for the individual so it does not feel like a chore.
Make walking fun by teaming up with individuals with similar interests. Incorporate nature walks for variety. If balance is a problem, consider using a cane or walker to get your steps in.
Pilates
Pilates exercises have been around for over a century. This low-impact exercise is designed to increase muscle strength and endurance by focusing on breathing, concentration, and body alignment.
And because many pilates exercises can be performed seated or in reclining positions, even seniors with limited mobility can benefit from this routine. For instance, if you have recently undergone a surgical procedure such as a hip replacement, consider integrating pilates with rehabilitation to enhance recovery. Some pilates exercises to consider include the forearm plank, pelvic curl, saw, and mountain climber.
Explore Our Amenities
Regular physical exercise can be very beneficial for seniors. To avoid injury, try these low-impact exercises for seniors that are perfectly safe and effective. If you feel hesitant, consider joining a fitness class to not only get the basics right but also interact with other like-minded individuals.
At Twin Lakes, our wellness program is designed to help our residents achieve successful aging.
We have a range of challenging but fun-filled activities and classes to keep our residents active and healthy.
Call 336-538-1500 to set up a tour of our senior living facilities today!
