3 Safe Exercises for Senior Citizens


Participating in senior exercise programs is one of the best ways to keep senior citizens healthy, both in the mind and body. According to the Centers for Disease Control and Prevention (CDC), 28 percent of seniors aged 50 years and above are physically inactive. Encouraging your loved ones to maintain healthy levels of activity will provide a much-needed boost to their health.

There are many safe ways senior citizens can stay fit to combat most age-related health issues. For instance, regular exercise helps maintain muscle mass, boost bone density, improve balance, and lower pain and depression. Fortunately, while plenty of exercises are too intense for the elderly, lower-intensity exercises provide an excellent way for seniors to stay fit without getting hurt. These workout routines include:

  1. Seated exercises
  2. Aqua workouts
  3. Strength training

Did you know there are several physical exercises seniors can perform while seated? Such fitness activities include strength training, stretches, and cardiovascular workouts. Seniors can try leg extensions, shoulder circles, and more for a great workout while staying seated the entire time. 

Aqua aerobics is one of the most exciting fitness activities for seniors, especially anyone dealing with mobility problems.The buoyancy of the water removes pressure on joints, muscles, and bones, making water-based aerobics an excellent option to help prevent pain. Your loved ones can enjoy such activities as aqua jogging, leg lifts, flutter kicking, arm curls, and standing water push-ups for a full-body workout in the comfort of a pool. Just make sure a qualified instructor stays nearby to help anyone who’s struggling.

Strength training works wonders to build muscles and strengthen bones. There are a truly remarkable number of strength training methods, each designed for a particular age group or preference. Plenty even depend entirely on your body weight. However, seniors will likely find it easier to use basic strength training equipment, such as:

  • Resistance Bands: One can use these bands to strengthen both the upper and lower parts of the body. Seniors can use the bands while seated.
  • Light Weights: These are an excellent alternative to resistance bands to build strength. Seniors can start with light weights of around 1-2 pounds, as recommended by the National Institute of Health (NIH). Mild weightlifting can also be done while seated.

Regular senior exercise regimens are essential for better mental and physical health in senior citizens. However, it’s crucial to ensure the safety of seniors during the exercises. Keep your loved ones hydrated and make sure they have adequate supervision. With the right precautions in place, a senior-safe workout routine can become an essential part of any senior’s day.

Contact us to learn more about senior exercise regimens.

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