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9 Great Ways for Seniors to Stay Fit
Exercise & Fitness

9 Great Ways for Seniors to Stay Fit

by Kimberly Johnson
written by Kimberly Johnson

 
Today’s new exercise trends seem better suited for millennials than seniors. It’s hard to find motivation when new workouts are so daunting. But you don’t have to jump on the train of virtual boxing or hardcore parkour to stay fit. There are plenty of old-school ways to break a sweat in your golden years. 9 Great Ways for Seniors to Stay Fit
So don’t worry about trying to catch on to the next fitness fad. Whether you try one or you sample them all, these nine classic workout activities will have you feeling more energized than ever.

Take to Exercise Like a Fish to Water

Working out in a pool is a great way to mix up your daily routine. Water workouts offer the added benefit of water resistance to kick your exercise routine up a notch.

  • This low impact workout easy on the joints, making swimming a senior’s best friend. Take advantage of the pool at your gym or the local YMCA to swim laps three days a week. Pro tip: a swimming cap will help keep your hair dry while adding some aerodynamics to your stroke.
  • Aqua Aerobics. Break up the days of swimming laps with fun and engaging aerobics classes. Held in the shallow end of a pool, aqua aerobics uses the resistance of the water and your own body weight to tone and strengthen muscles. Pro tip: take a class with a friend for twice the fun. 9 Great Ways for Seniors to Stay Fit
  • Water Polo. Not for the faint of heart, Water Polo is the water sport version of Soccer. It’s a high intensity, high cardio workout that will keep you moving through the water the whole time. Pro tip: look into classes or amateur leagues in your area to get started.

Stay Fit Inside and Outdoors

Whether you hit the great outdoors during the summer or make use of the treadmill during the winter, you won’t have to sacrifice your workout days with these activities.

  • Universally beneficial for any age, walking is the easiest way to stay active. Take a turn around the block, or grab a friend for an hour of powerwalking. Pro tip: invest in a good pair of walking shoes to keep your feet and body supported while you move.
  • While you’re not aspiring to be the next Usain Bolt, running is still exercise seniors can take advantage of. Try your next run “off-road”—unpaved trails are easier on the feet and knees than running on pavement. Pro tip: have an expert assess your form the next time you’re at a running shoes store. 9 Great Ways for Seniors to Stay Fit
  • Hopping on a bike is a great cardio boost, and the perfect time to get the wind in your hair. Map out your route and take a leisurely ride or do a couple laps for more intensity. Pro tip: always wear your helmet when cycling outdoors.

Bring Your Mind and Body Into Harmony

Not all exercise means you have to sweat it out. Balance your workout days with gentle stretching and mindful movement.

  • Fine-tune your Downward Facing Dog while quieting your mind. With different styles and levels of yoga, seniors can tailor their practice to fit their needs that day. Pro tip: look for gentle yoga classes for a solid introduction to the practice.
  • Granted, meditation is not a physical workout, but the mental benefits make adding this practice into your routine well worth your time. Calming your mind lowers stress levels and boosts feelings of rejuvenation. Pro tip: try meditating before your normal workout to bring extra focus to what you’re working on that day.
  • Tai Chi. A rhythmical, almost dance-like form of martial arts, Tai Chi is promoted as a moving meditation. With slow controlled movement, Tai Chi is great for seniors looking for a more accessible starting point to exercise. Pro tip: take a class outdoors for a breath of fresh air.

Love the New You with Old-School Moves

Forget worrying about trying to beat the computer in virtual boxing. You’ll be rocking your way to a new you with any of these nine effective workouts. Get ready to break a sweat well into the best years of your life. 9 Great Ways for Seniors to Stay Fit
By Sonja Wright
Bio: Sonja Wright is a writer for Alert1, a personal safety and technology firm dedicated to helping seniors live safely and independently. A graduate of San Francisco State University, Sonja has an extreme weakness for yarn and the fiber arts. She unevenly divides her time between yoga, dance, and petting her cats.

9 Great Ways for Seniors to Stay Fit

9 Great Ways for Seniors to Stay Fit 9 Great Ways for Seniors to Stay Fit 9 Great Ways for Seniors to Stay Fit 9 Great Ways for Seniors to Stay Fit

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4 Excuses Seniors Use with Caregivers to Avoid Exercise
Exercise & Fitness

Keeping Aging Bodies Fit Helps Aging Brains

by Richard Bitner
written by Richard Bitner

When most of us think of exercise, we think of healthy heart rates, flexed muscles, and sweat. But one thing that rarely comes to mind… is the mind itself. Believe it or not, one of the biggest benefits to regular exercise is a stronger, healthier brain. That’s valuable news for seniors. And it’s especially valuable news for seniors at risk for dementia and cognitive decline. Keeping Aging Bodies Fit Helps Aging Brains
Larry Meigs, President and CEO of Visiting Angels Living Assistance Services, agrees: “As home care providers, we can’t say enough about the benefits of exercise. Even light exercise can make a major difference in your overall quality of life. And that counts just as much for your mental well-being as it does for your physical fitness.” Keeping Aging Bodies Fit Helps Aging Brains

Studies Show Exercise Positive for Seniors

Science is on your side when it comes to exercise, aging, and the mind. Study after study has shown that seniors who keep active show major mental benefits.
For instance, in 2012, a team of researchers at Canada’s University of British Columbia studied the effects of exercise on seniors’ brain health. The team focused on women who were showing signs of mental aging. The study found that light resistance training actually increased the brain performance of women who participated. Keeping Aging Bodies Fit Helps Aging Brains
Meanwhile, a study from 2006 by the University of Illinois shows that exercise literally grows your brain. The study took inactive seniors and put them through a six-month aerobic exercise regimen. The participants’ brains were measured before and after this period. Researchers found that both gray matter and white matter increased in seniors who exercised.
And just this past August, researchers at the University of Maryland showed how quickly exercise (or lack of exercise) can have an effect on the brain. In this study, the researchers had physically fit seniors stop exercising for a short period. After only ten days of inactivity, the researchers found that blood flow to key regions of the brain had fallen significantly.
While the science might be complex, the verdict is simple: a healthier body goes hand in hand with a healthier brain.

How Caregivers Can Keep Seniors Active

The benefits of physical activity in seniors is one thing. But motivating yourself or an aging loved one to exercise? That can be a challenge.
But it’s not as big of a challenge as you may think. At Visiting Angels, our living assistance providers work with seniors and their families on how best to get seniors active. We’ve found that there are a number of ways to get seniors moving and promote healthier lifestyles.

  • Train for Life, Not a Marathon. Seniors don’t need Olympic-level training to maintain healthy brains. In fact, light exercise is often enough to increase blood flow, boost brain function, and reduce stressors than contribute to cognitive decline. Think walking, not weights, and hit the garden, not the gym.
  • Work Your Way Up. Too much, too fast is the quickest, easiest way to turn seniors off of exercise. Start small and start manageable. For some seniors, a one-minute walk is a starting point — and that’s okay. Keep at it, and soon enough one minute turns into two, and you’re on your way.
  • Make Activity Fun. The more enjoyable physical activity is the more likely seniors are to continue with it. So find activities that you or your loved one can enjoy and think of ways to make them more fun. Brainstorm hobbies, like bird-watching, where you can include physical activity without making it seem like exercise with a capital “E.”

The care professionals at Visiting Angels Living Assistance Services have been helping seniors live healthier, happier lives for almost twenty years. To learn more about our services or to find care for a loved one, visit us at VisitingAngels.com.
Note: Caregivers from Visiting Angels do not provide medical care, lead exercise programs nor are they senior trainers. Before your loved one begins an exercise program they should check with their doctor. If you have questions about your loved one’s health, please consult their primary health care provider.

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