An inactive and sedentary lifestyle can lead to increased rates of obesity, heart disease, and joint pain. This means it can be harder to play with your grandchildren and enjoy social situations and leisure activities. Regular physical activity allows you to remain active and independent, with the added benefits of reducing the risk of mental illness, diabetes, arthritis, heart disease, and high blood pressure - to name a few. Regular exercise will also increase flexibility and balance.
For ideas on how to stay physically fit, check out our list of the top ten physical activities for seniors below:
- Walking. Simple, accessible, and free, daily walks can be an invaluable component to your health at any age. It can help you stay fit, improve cholesterol, strengthen bones, keep your blood pressure in check, lower your risk of a number of diseases, and lift your mood.
- Jogging. Jogging can be a more efficient way of building muscle and improving physical health than running. Jog at your own pace, and you will gradually increase your mobility and independence.
- Hiking. Hiking provides many of the same benefits as walking with the additional benefits of higher intensity aerobic exercise. Hike safely with a group, and always carry water, emergency supplies, and highly visible clothing. It’s an excellent way to connect to the outdoors and get some fresh air.
- Biking and Cycling. An excellent endurance exercise, biking can increase your heart rate and breathing. It can also help keep your waist trim, and stave off the risk of diabetes and certain cancers. For a safe time biking, stay away from high traffic areas, keep yourself well-hydrated, and bike with a partner.
- Tennis. Tennis is an excellent life-long sport to maintain agility and balance. It can help improve metabolic function, lower body fat, and increase reflexes. In addition to numerous health benefits, tennis provides social and health benefits as well. It is a suitable sport to play with your grandkids and to reduce stress.
- Yoga. Yoga can benefit your muscle tone, balance, posture, and strength as you age. It can also improve your lung capacity and stress levels. To see what stretches would benefit you the most, read 6 Yoga Poses That Age Well.
- Swimming and Water Aerobics. The perfect exercise for adults with joint pain, swimming and water aerobics are great exercises because they are less weight-bearing. The buoyancy of the water supports your body and allows you to move with more fluidity than you can out of the water.
- Dancing. Healthy aerobic exercise is important for your body as you age. It can help improve your energy levels and stay heart-healthy. Dancing is also an excellent way to stay social, make new connections, and increase your social circle. Experiment with different forms of dance to add some variety to your routine.
- Strength Training. Lifting weights can keep your muscles strong and improve your strength and flexibility. Strength training can help you build and maintain muscles and increase your metabolism to keep your weight and blood sugar in check. An added bonus? The more muscle you have, the more calories you burn. Learn from a fitness trainer or physical therapist on how to correctly lift and strength train without causing pain and excessive strain.
- Tai Chi. Combining movement and relaxation, Tai Chi is an accessible exercise for seniors because balance is an important component of fitness and aging. Tai chi is also excellent for improving lower body and leg strength, enhancing mental capacity and concentration, and improving conditions of Alzheimer’s, multiple sclerosis, and Parkinson’s.
In addition to regular physical activity, maintaining a healthy diet, having regular wellness checks, stretching, and working on your mental and emotional health are all components of a healthy lifestyle. Engage in physical activities that you enjoy, and make the most out of your health. For more information, check out helpguide.org for more tips on exercise and fitness for seniors.
