5 Gentle Exercises for Seniors That Boost Mood and Mobility
Light cardio-focused movements are all ideal for fitness over 70. The best gentle exercise for seniors is relaxed, low-intensity Yoga or Tai Chi.
Are you getting enough exercise in your golden years? Studies from the CDC claim that seniors need at least 150 minutes of light aerobic exercise every week. How can you squeeze in so much exercise while also getting adequate rest?
Newburgh is an excellent city for seniors looking for a community to spend their golden years. Our historic downtown and shopping district are both perfect for people with a passion for history. Whether you're here to eat along the riverfront or enjoy the shopping, there's something for everyone.
If you're curious about fitness over 70, we're here to help. Read on to learn more about safe exercise for seniors, as well as five great ideas for low-impact senior workouts.
Why Gentle Exercise?
First, what is gentle exercise?
Often called "low-impact exercise," gentle exercise is a term that describes workouts meant to take a low "toll" on the body. That is to say, low-impact workouts don't strain or unnecessarily harm your body.
Do you want to be doing deadlifts in your advanced age? We certainly don't! Low-impact exercise will keep your joints and muscles from too much pain while still giving you the health benefits you've earned and deserve.
In short, gentle exercise provides the benefits of exercise while lessening the negative sides. While you should still expect soreness from your workout, pain shouldn't enter the picture.
Gentle Exercise for Seniors: Five Great Choices
Now that we better understand the benefits of gentle exercise, we can look into the best choices for fitness over 70. Here are five great low-impact senior workouts.
Simple Cardio
When you're looking for a low-impact exercise, most of what you'll find is cardio. That shouldn't feel limiting; instead, it's a symbol of how easy it is to find great ways to combine movement and aging.
Cardio exercises generally focus on keeping our heart rate up. There's no reason for these exercises to be high-impact, body-breaking workouts. Just a few minutes on a treadmill will do!
Some common cardio exercises include:
- Jogging, walking, and running
- Swimming
- In-place exercises like jumping jacks
If you're able to do these exercises outside, you'll have greater health benefits as well. According to Everyday Health, exercising outside will help to reduce stress and anxiety. It may also encourage you to work out longer than if you stayed indoors.
Water Aerobics
If you've ever needed to undergo physical therapy, there's a high chance you've used water aerobics. Aerobic exercise is light cardio-centric exercise that provides little to no impact on your joints.
Because of this, many people choose to get their cardio in the water. Free-floating in the water reduces much of the weight and pressure against your joints.
Water aerobics may include treading water or swimming from end to end. These are meant to be light, easy exercises, so don't overthink it!
It's also important that you never swim alone. Always have somebody nearby in case there's an emergency!
Stretching Exercises
Stretching may not feel like an exercise, but there are plenty of health benefits to these light exercises. If you're looking for a safe exercise for seniors, then stretching should always be first, whether it's the main exercise or just a warm-up.
Stretching will help keep your muscles loose and improve your circulation. According to Colorado State University, the simple act of stretching will increase your flexibility, blood flow, and range of motion. It's also shown to reduce stress!
Tai Chi
One form of gentle movement you'll enjoy is Tai Chi. Tai Chi is a meditative exercise that involves slow, steady movements of the arms, legs, and torso.
Tai Chi is ideal for fitness over 70 due to its low intensity and stress-reducing benefits. It's also simple to customize, as seniors can easily switch to easier positions if they're worried they're pushing too hard.
Yoga
Another perfect, gentle exercise for seniors is Yoga. Yoga is a pose-based, mostly stationary exercise that focuses less on cardio and more on movement. Often low in intensity and somewhat easy, this flexibility-enhancing exercise is ideal for seniors of all ages.
Yoga is often combined with movement and aging to help improve circulation and reduce stress. You can also do a seated variation called Chair Yoga to reduce the strain on your body further. Because of its safety and relaxation, many assisted living communities offer Yoga classes.
Frequently Asked Questions
Is it Safe to Exercise Alone?
Exercising alone isn't always safe, but depending on your fitness, there are some exercises you can do without a partner. Still, we recommend you always aim to have someone with you.
There are several reasons for this; one is that it's always safer to have someone with you while exercising. If you fall or lose your balance, your partner or instructor can help you.
You also run the risk of making mistakes when you work alone. If no one is there to correct you, these mistakes will become habits. Before you know it, your low-impact senior workouts are damaged by these mistakes.
Where Can I Find Groups to Exercise With?
Finding a group is easy! Your first step is to check the Bell Oaks wellness programs. These programs and amenities often include coaches, instructors, and exercise classes.
Afterward, look for events focused on fitness. These may be holiday-related, weekly, or even daily.
Browsing your local activity calendar is a great way to accomplish this. Otherwise, communicate with the staff in your community to see what's available.
Mastering Low-Impact Senior Workouts
Finding the right gentle exercise for seniors means understanding what sort of workout works best for you. Focus on low-impact senior workouts that enhance your cardio health without harming your joints or muscles.
Here at Bell Oaks Place Assisted Living, we know that life is more than a day of cardio. Our community is just a short distance from the Ohio River, blending natural beauty with our invigorating outdoor activities, gardening, and exercise classes. Contact us today to see how we can help your golden years shine.