Exercise is an important part of staying healthy at any point during our lives, no matter what our age. Some of us might think that we’ll slow down when we’re seniors, but for people older than 65, exercise is more crucial than ever.
Why is exercise so vital for older adults and what exercises are best for people as they reach their senior years? Read this blog for answers to these questions and examples of exercises that seniors can do at our gym in Thornton, Colorado.
The Health Benefits of Exercise at the Gym for Older Adults
Younger people have many different motivations for working out at the gym. Some are trying to maintain a healthy weight while others are training for athletic events or simply want to build muscle.
Seniors have different reasons for wanting to exercise. Though being fit can have benefits at any age, seniors enjoy a particular set of perks from regular workouts. How does exercise help seniors live healthier, longer, happier lives?
Exercise Keeps Seniors More Independent
According to doctors at Harvard Medical School, seniors who get regular exercise are less likely to rely on others and can live more independently. Regular exercise helps us maintain our ability to bathe, eat, dress, cook, walk, and use the restroom. If aging independently is a priority for you, exercise is one of the best ways to reach that goal.
Exercise Improves Balance as We Age
Balance is a big deal for seniors because falling can have dire consequences. According to the National Council on Aging, falls are the leading cause of fatal and nonfatal injuries among older adults. Falls result in more than 800,000 hospitalizations every year, and researchers predict that by 2030, there will be 7 deadly falls per hour among older adults in the U.S.
Preventing falls is a complex issue because no two falls are alike, but according to Harvard Medical School, regular exercise can reduce the rate of falls by 23%.
Exercise Gives Seniors More Energy
It seems counterintuitive that exercise gives you more energy and being inactive makes you more tired, but it’s true. Exercise promotes the release of endorphins which are neurotransmitters that relieve pain and provide you with a sense of well-being. Endorphins also help you combat stress and get better sleep, helping you to feel more energetic.
Exercise Helps Prevent and Counteract Disease as We Age
Among older adults, chronic diseases like heart disease, diabetes, osteoporosis, and depression are common and, in many cases, deadly. Regular exercise can lower your risk of getting these diseases. Or, if you already have them, you can reduce unpleasant symptoms or even reverse some of the damage through exercise and a healthy diet.
Regular Exercise Improves Brain Function in Older Adults
Modern medicine has shown us that the body and brain are much more closely linked than previously realized. Having a healthy body can mean you also have a healthy mind. According to research from the National Center for Biotechnology Information, seniors who exercise on a regular basis have improved cognitive health. In addition, according to the Alzheimer’s Society, regular exercise can reduce the risk of Alzheimer’s disease by 45% and the risk of developing dementia by about 30%.
The Best Exercises at the Gym for Seniors
Now that we’ve established exercise as essential for seniors, what exercises are best for this age group? If you haven’t worked out at the gym in a while, it’s a good idea to check with your physician first to make sure you’re healthy enough for regular exercise and to ask which exercises are ideal for your current fitness level.
Once you have clearance from your physician, here are some exercises that doctors and personal trainers typically suggest for seniors re-entering the active world at the gym.
Aerobic Exercises for Seniors
Older adults should get at least 2.5-5 hours of moderate-intensity aerobic, or cardiovascular, exercise per week, ideally spread across several days during the week. Moderate-intensity cardiovascular exercise includes activities like:
Walking
Walking is one of the best forms of cardiovascular exercise for seniors. It can be modified to match the physical fitness of the individual by changing up the pace, distance, or time that feels right. Walking can also be done almost anywhere, whether it’s on a treadmill at the gym or outside on a nature trail.
Walking can be a challenge for some seniors, so distance and step count goals will differ from person to person. While the general population might be told that 10,000 steps per day is advisable for a healthy person, individuals with joint pain or difficulty walking might work toward a smaller number as their goal.
Regardless, walking can improve seniors’ health and wellbeing in many ways. It can strengthen your muscles, help keep your weight steady and joints flexible, and lower your risk of heart disease, diabetes, colon cancer, and stroke.
Nordic Walking
In addition to regular walking, Nordic walking provides many benefits for seniors. Nordic walking involves the use of two poles to work the upper body while you walk. Similar to skiing, your arms use these poles to match each step you take.
Some of the benefits of Nordic walking include keeping your bones and muscles strong, reducing the pain of arthritis, improving your circulation, helping you manage your weight, improving your balance and coordination, and strengthening your heart and lungs.
There is a proper technique to Nordic walking that you must learn to reap the benefits of this exercise. Thankfully, Susan Schaffner, the owner of AFAC gym, is a Certified American Nordic Walking Association Personal Instructor. She holds regular Nordic walking classes at AFAC gym where she’ll teach you everything you need to know about this incredible workout. Check out our class schedule page or MINDBODY for more information and to sign up!
Cycling
Whether you use an outdoor bicycle or stationary bike at the gym, cycling uses your larger muscles in your legs like your hamstrings and quadriceps, boosting your blood flow and placing increased demand on your heart and lungs. Cycling is also a non-impact exercise, making it a better option for anyone who has joint pain or trouble walking.
Best Strength Training Exercises for Seniors at the Gym
As we age, our bodies will lose some muscle and bone mass. Our ability to build muscle mass will change as we get older, too. The good news is, regular resistance training can delay these changes to some extent. That’s why regular resistance training becomes even more important as we age.
When picking out the best strength training exercises for seniors, think about activities that mimic movements you need for daily living. For example, one of the best indicators of mortality and morbidity is the ability to stand up from the floor or a chair with minimal support needed from your hands.
With that in mind, here are some strength training exercises that seniors can incorporate into their routine.
Sit to Stand
Start by sitting in a chair with a seat height that allows you to rise without using your hands. Have a second chair nearby for safety. To begin the exercise, stand up and sit down repeatedly – ideally, without using your hands on the armrests, your legs, or another object for support. Repeat the exercise 10 times or for as many reps as desired. This exercise can be helpful for preventing the need for assistance in the future.
Resistance Band Workouts
Resistance bands are stretchy strips of rubber or cloth that add resistance to your workouts without creating too much stress on your body. Working out with resistance bands is beneficial for people of all fitness levels, but they are especially accessible for seniors and beginners. AFAC gym has a full selection of resistance bands in many different sizes that you can use for your workouts. Good resistance band workouts for seniors include:
- Leg presses
- Triceps presses
- Biceps curls
- Seated rows
- Squats
- Band pull-aparts
- Calf presses
Dumbbell Strength Training
Dumbbells come in a wide range of weight amounts, from light to heavy. This makes them ideal for seniors of all fitness levels to strength train. Dumbbells allow seniors to isolate muscle groups while they strength train and also improve balance and flexibility. Some suggested dumbbell workouts for seniors include:
- Bent over rows
- Bicep curls
- Tricep extensions
- Overhead presses
- Front raises
- Forward lunges
- Shoulder squats
We Welcome Seniors to Workout at AFAC Gym
Sometimes, seniors might not know where to start when it comes to finding the best exercises to fit their fitness level. They also might struggle with learning proper form, or they might be afraid of hurting themselves if they start an exercise program.
If you’re looking for a gym with all the equipment, classes, and personal trainers you need to support your fitness journey as a senior, then we hope you’ll consider joining us at Adventure Fitness Athletic Club. The team at AFAC gym is here to give you a tour and show you why we’re the best gym in Thornton, Colorado. Our team of personal trainers can assist you with tailoring a strength training and cardio program that will provide you with results regardless of your age!
If you’re not a member of AFAC gym but would like more information, please stop by and speak to our team. For more information and assistance, you can also contact our gym owner, Susan, at 720-849-0245 or susan@adventurefitness.club.
