As emphasized by the Mayo Clinic Health System, many exercise myths exist including ones that suggest pain and sweat are valuable indicators of a beneficial workout. For many seniors in a continuing care retirement community like Arbors of Hop Brook, pain is one concern that often deters them from exercising. However, an exercise routine for seniors doesn’t have to last an hour or make you “feel the burn,” as Jane Fonda once encouraged in her workout videos. In this guide, find out more about the benefits of a simple exercise routine for seniors, as well as recommendations to help you develop a routine that’s right for you.
4 Benefits of a Simple Exercise Routine For Seniors
When people think about exercise, sometimes they focus solely on weight management or a desired change in their appearance. However, there are many other benefits associated with even a simple exercise routine. To help, the following highlights 4 important benefits that may be essential for senior health and wellness.
- Pain relief: Instead of causing pain, a low-impact exercise routine for seniors may actually help lessen the general strain or pain related to certain conditions. Loosening joints and strengthening the muscles that support them contribute to easier movement and flexibility. Additionally, the endorphins released during that walk or easy senior exercise routine serve as natural sources of relief, according to Harvard Health Publishing.
- Increased mobility: Whether as the result of pain relief, weight loss or muscle strengthening, a simple exercise routine for seniors helps maintain their current level of mobility or increase it. Exercises that support mobility also aid in fall prevention and reduce the potential risk of depression in seniors, since the loss of mobility can significantly impact social participation and independence.
- Improved mood and mental health: The release of endorphins during exercise routines for seniors also helps encourage feelings of happiness and well-being. Additionally, the social engagement of exercising with a workout buddy or with other members of the senior’s living community may further enhance that person’s sense of connection and belonging. Since it increases blood flow, even a simple exercise routine for seniors also contributes to cognitive health, including memory support.
- Disease prevention: As further explored in this CDC infographic, exercise routines for seniors offer both immediate and long-term benefits. Even just a single water exercise session can reduce blood pressure and stress and improve that night’s sleep. However, by establishing and sticking to a routine, the risks of brain and heart diseases, as well as multiple types of cancer, may be reduced.
Recommendations for Exercise Routines for Seniors
With the many benefits of exercise routines for seniors in mind, now is the time to get started on your own program! Choose an activity that interests you or let your friend finally drag you to that seated chair exercise class she has been taking on Monday mornings. As a general guideline regarding time to set aside for exercise, the National Institute on Aging recommends at least 150 minutes a week but also notes that any amount of activity a week is better than none at all! In thinking about what types of exercises to include during these minutes, a combination of muscle-strengthening and aerobic activity, as well as stretching, flexibility and balance work, is encouraged.
In starting or resuming an exercise routine, it’s important to be mindful and respectful of your unique mental, physical and emotional health needs. If it has been a while since you last exercised or you are looking for a little more guidance as you begin a new program, these tips may help further empower you as you turn your focus to fitness!
- Begin with low-intensity exercises. As WebMD explains, a low-intensity exercise routine for seniors might include activities like walking, swimming or yoga.
- Try out exercise modifications. Whether you need to accommodate an injury or simply want to make a core or balance exercise more accessible, take advantage of the appropriate modifications. For example, a blanket can provide additional padding for knee-down poses in yoga. Be willing to slow down your pace or reduce the recommended number of a particular exercise. For example, an instructor may call for a certain number of repetitions, but you don’t have to do them all or do them as quickly as the teacher or your neighbor.
- Consider setting short and long-term goals or including exercise on your to-do list. Writing down goals or intended plans helps with motivation and accountability. With the specification of measurable goals, you can also better keep track of your progress and achievements.
- Consult with your doctor! For individuals who may need to account for existing health conditions or injuries or are concerned about preventing falls while exercising, your doctor may be able to recommend specific programs or types of exercises that support your safety and current considerations.
Exercise routines for seniors specifically are becoming more and more prominent at gyms and other exercise facilities and on activity calendars in assisted living locations. For individuals who are currently in senior living communities or those who are planning to move into a residence like Arbors of Hop Brook, exercise routines for seniors are typically an essential part of the residential wellness program. To learn more about the benefits of assisted living at Arbors of Hop Brook including exercise routine options for seniors, schedule a tour to experience our community for yourself!