Physical fitness is essential for everyone but becomes particularly important as we age. Regular physical activity is one of the most significant contributors to longevity, boosting energy, protecting your heart, managing aches and pains, and lowering your risk for various conditions like heart disease, obesity, dementia, diabetes, high blood pressure, and some cancers.
But getting enough exercise can be challenging–especially when joints don’t cooperate like they used to or when we feel like we’re not reaching the same standards we once could. Fortunately, there are plenty of ways to make exercise accessible and fun regardless of where your starting point is.
Why Fitness is Important as You Get Older
Staying fit isn’t just about looking good; it’s about feeling great and maintaining independence by improving balance, strength, and coordination. These skills can reduce the risk of falls and injuries, enabling seniors to perform daily activities confidently.
Regular physical activity helps counteract many age-related issues, such as muscle loss, decreased bone density, and reduced mobility. It can also help manage and prevent chronic conditions like heart disease, diabetes, and arthritis, lower blood pressure, improve cholesterol levels, and manage weight.
Furthermore, exercise is shown to improve mood and cognitive function. Physical activity releases endorphins, which act as natural mood lifters and can help reduce symptoms of anxiety and depression.
Tangible Ways You Can See The Benefits of Exercise
However, knowing something is good for you isn’t always a big motivator. Just because you understand the importance of exercise doesn’t mean you’ll do it, like flossing your teeth twice a day or eating two and a half servings of vegetables daily.
Long-term internal benefits like heart health or bone density are difficult to see and appreciate daily. However, with regular exercise, you may notice that you have:
- More energy to do things you want to do
- Improved balance
- Stronger muscles
- Less joint paint & more flexibility
- Better quality sleep
- Reduced levels of stress and anxiety
Moreover, exercise boosts blood flow to the brain, which can help improve cognitive function and reduce the risk of dementia and Alzheimer’s disease. This can help keep your ability to plan activities or shift between tasks, which is particularly helpful if you lead a busy life.
How Much Physical Activity Do Seniors Need?
Physical exercise does not need to be an all-consuming part of your day, either. The Centers for Disease Control and Prevention (CDC) recommends that older adults engage in at least 150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity each week.
However, if you’re currently under that estimate, that’s okay! It’s something you can slowly work up to. Remember–some physical activity is better than none.
The Senior Fitness Test
Providing a benchmark can be particularly helpful if you’re finding it difficult to know where to start. The Senior Fitness Test (SFT) is a comprehensive assessment designed to measure the physical fitness of older adults. It evaluates various fitness components: strength, flexibility, balance, and endurance.
The test consists of several simple exercises that can be performed easily in a safe environment, such as a gym or community center, including:
- The chair stand test is used to assess lower body strength.
- The arm curl test for upper body strength.
- The 6-minute walk test for endurance.
- The seated reach test for flexibility.
By participating in this test, seniors can gain valuable insights into their fitness levels, set personalized goals, and track improvements over time, ultimately promoting a more active and healthy lifestyle.
These fitness tests can help prevent injuries by identifying weaknesses or imbalances. Then, you can focus on engaging in activities or exercises that address your specific needs and goals. Knowing one’s limits allows for safer exercise practices.
Simple Exercises for Beginners
Starting an exercise routine doesn’t have to be daunting. Setting goals can be a helpful motivator–so long as they’re set to your level. If you’re starting at a place where you want to walk up and down the stairs without getting out of breath, then setting a goal to run a 5K race could be discouraging.
Start small. You’ll get there.
Here are some simple exercises seniors can do at home or in a gym:
- Walking: One of the easiest and most effective forms of exercise. It can be done anywhere, requires no special equipment, and offers cardiovascular benefits.
- Chair Exercises: Sitting in a chair, try leg lifts, seated marches, or arm raises. These exercises can help build strength and flexibility without putting too much strain on the body.
- Water Aerobics: Water aerobics is a low-impact activity that’s easy on the joints. The buoyancy of the water supports the body, reducing the risk of injury while providing resistance for a good workout.
Ways to Make Exercising Fun
Exercise also doesn’t have to be a chore. Odds are, something you’re passionate about already can be beneficial for your physical health when done more intentionally. Gardening, dancing, or playing with grandchildren can be fun and useful for physical health.
If you’re more of a social person, group classes offer a social component that can make exercising more enjoyable. Look for classes specifically designed for seniors, such as gentle yoga, tai chi, or dance.
To motivate yourself, reward yourself when you accomplish small, achievable goals. Celebrate milestones with a special treat or a new piece of exercise equipment.
Looking to Learn More?
Holbrook Acworth understands the importance of active senior living and how finding enjoyable ways to exercise can help older adults lead healthier and happier lives. Contact us today to see if we can help support your physical fitness goals.
