Senior Health: What to Know About Exercising

Getting enough exercise is part of a healthy lifestyle at any age, but staying physically active can be crucial to maintaining your health as a senior.

Physical activity has many benefits, including:

• Improved mental health
• Better sleep
• Improved balance
• Faster healing after an injury or wound
• Reduced risk of certain chronic conditions like heart disease and diabetes
• Easier weight management
• Better heart health

Here’s how to stay motivated, work out safely, and get the most out of your exercise routine.

Set Realistic Goals

If you set goals that are too hard to achieve, you may get frustrated or get down on yourself and then give up.

One way to reach a larger goal is to set smaller, more immediate goals. For instance, if your goal is to run a 5K, you might want to start by setting a mini goal, such as running continuously for half a mile, and then working up to a full 5K.

Another thing to consider is that your fitness and skills may have changed over time. Set goals that are realistic for your age and physical abilities. Although accepting limitations can be frustrating, it can help you avoid being too hard on yourself or getting hurt.

If you’re recovering from an injury or illness, your physical therapist can help you set goals. If you aren’t working with a physical therapist, working with a trainer at a gym may be a good idea.

Learn How Much Exercise You Need

The Centers for Disease Control and Prevention (CDC) has recommendations for how much physical activity an adult aged 65 or older should get per week.

You don’t need to follow all the CDC recommendations right away — in fact, it’s safest to start slowly and build up endurance.

Also, you can spread your exercise out into small bursts throughout the day rather than carving out a large block of workout time. Try going for a 10-minute walk after lunch, parking a little farther away from your destination, standing up more often each hour, or doing a few wall or counter push-ups while waiting for food to cook.

Get In Several Different Types of Exercise

There are three main types of exercise, and hitting all three is important.

If an activity seems unsafe or too difficult because you have a condition affecting your bones, joints, or muscles, choose low-impact exercises, which don’t stress your body as much.

Type of Exercise	Benefits	Low-Impact Activities
Aerobic exercise (sometimes called endurance exercise) makes your heart beat faster than usual and causes you to breathe heavier.	Improves lung function Lowers blood pressure Helps to control your blood sugar Helps with weight loss and maintaining a healthy weight Improves bone and muscle strength, endurance, balance, and flexibility	Walking briskly Using an elliptical or step machine Riding a stationary bike Swimming
Muscle-strengthening exercise (sometimes called strength training) involves adding resistance to your movements to make your muscles work harder.	Improves endurance and strength Decreases body fat Increases calorie burning Reduces symptoms of conditions like back pain and arthritis Lowers risk of falls	Doing Pilates Using resistance bands Lifting weights Doing tai chi
Bone-strengthening exercise (sometimes called weight-bearing exercise) involves using your arms, legs, or feet to support your body weight.	Prevents bone loss Helps build bones Improves bone strength and overall bone health Helps with balance and coordination	Walking briskly Lifting weights Climbing stairs Playing badminton

Make Exercise Fun and Convenient

There are plenty of enjoyable ways to get exercise, such as:

• Ballroom dancing
• Playing pickleball
• Walking the dog
• Taking an exercise class [CMS1] at a local community center
• Doing a workout video at home, such as one found on YouTube
• Golfing

Also, take steps to make exercising more convenient. If you like going to the gym but can’t get there on your own, look into ride services for older adults. Or invest in small exercise equipment (such as dumbbells or resistance bands) for your home.

Remember That Safety Comes First

Exercising is important, but at the end of the day, the most important thing is that you stay safe while doing so.

Look into working with a personal trainer so that you can learn proper techniques and avoid injuries. Also, resist the temptation to “play through the pain.” If you are in pain or don’t feel well, take a break.

When starting any new exercise program, check with your health care provider to make sure it’s safe – especially if you have a chronic condition like diabetes or heart failure.

Read more about exercising when you have diabetes or heart disease.

One of the best ways to start an effective, safe exercise program is to work with a physical therapist.

Physical therapists often oversee home care teams.

Contact VNS Health about home care.