Fitness for Seniors: Getting Started

Staying physically active is an essential part of being able to maintain a healthy, active lifestyle at any age. For seniors, however, exercise can present something of a challenge. Changes in mobility and energy levels, health problems, and fear of injury can all make older individuals reluctant to get moving. 

For that reason, it's important that exercise for seniors not only helps each person meet his or her fitness goals, but also aligns with their abilities, preferences, and lifestyle. Below, we've outlined some general guidelines around fitness for seniors, as well as the best exercises for seniors of all abilities and skill levels. 

How Much Exercise Do Seniors Need?

The CDC (Centers for Disease Control) recommends that older individuals get at least 150 minutes of moderate-intensity exercise each week, or 75 minutes of vigorous exercise. For seniors, a well-rounded fitness routine is one that incorporates a mixture of aerobic, strengthening, and balance exercises. 

Of course, for people who are starting a new exercise routine, picking up an old one, or recovering from an injury or illness, 150 minutes/week might not be realistic at first. If that's the case, don't be afraid to start smaller and work your way up. Even some exercise is better than none, and can still confer health benefits. 

The Best Exercises for Seniors

Whether you're starting a new exercise routine or simply looking to add some variety to an existing one, the following ideas are great ways to stay active (and, hopefully, have fun!):

  • Walking
    If you're the type of person who is easily bored by exercise, walking is a great option. Get a change of scene by walking in a local park (or even mall), or incorporate entertainment by listening to a podcast or audiobook, or make it a social event by inviting a friend.

  • Swimming and water aerobics
    As a low-impact form of cardio, swimming and water aerobics are especially good choices for people who suffer from arthritis or osteoporosis.

  • Strength training
    Strength exercises for seniors don't need to involve heavy weights or fancy equipment. Consider looking for a simple bodyweight routine, or doing some chair exercises at home. Resistance bands and small dumbbells can also be a great way to build muscle. If you're unsure where to start on your own, many gyms offer strength classes specifically for seniors!

  • Yoga
    Arguably one of the best flexibility exercises for seniors, yoga can also help you build strength and improve your balance.

  • Tai Chi
    Tai chi is an excellent option for people who prefer gentler forms of exercise. Tai chi can help with balance, and is thought to help reduce the risk of falls for some individuals.

If you're nervous or unsure of where to start on your fitness journey, we can help! PACE of Southwest Michigan's innovative philosophy focuses on providing care to seniors in their own homes and communities, thereby allowing them to maintain their comfort, independence, and dignity. PACE takes a holistic, all-inclusive approach to care that combines interdisciplinary healthcare, social support, spiritual care, and more. If you or someone you know is struggling to have their care needs met, check your eligibility or contact us to explore your options.