The best gentle exercise for seniors is either swimming or water aerobics. Other great ideas include seated marching, standing heel-to-toe walk, wall push-ups, chair-assisted squats, and ankle circles.
The CDC says that 28% of US adults aged 50 or older were physically inactive. For those with a chronic disease, the number was higher at 30%. With inactivity comes other health issues, and this can decrease your overall quality of life if you're an older adult in Fort Pierce, FL.
You deserve to enjoy your retirement, so be proactive about physical activity. You don't have to do intense workouts either. Fortunately, gentle exercise for seniors can make a huge difference.
What Is the Most Beneficial Exercise for Seniors?
The most beneficial exercise for seniors is a combination of:
- Aerobic exercise
- Strength training
- Balance work
- Flexibility exercises
But if you want to prioritize just one, it's either swimming or water aerobics. You can strengthen your muscles and endurance without straining your joints; in fact, the warm water can ease joint pain and stiffness.
What other options are there for senior mobility support and assisted living wellness?
Seated Marching
Indoor walking can be doable for most mobile seniors, but seated marching is a gentler, beginner-friendly exercise. You're safely supported by a chair while you strengthen the hip flexors, work on core engagement, and improve your circulation. It's excellent if you have limited mobility, balance concerns, or are recovering from an injury.
To do this exercise, sit tall with your feet flat on the floor. Lift one knee toward your chest, then alternate legs in a slow and controlled rhythm. Over time, increase the duration or add light ankle weights.
Standing Heel-to-Toe Walk
If you're after balance routines for older adults, then add this exercise to the list. It strengthens the muscles in your feet, ankles, and legs, and more importantly, it improves coordination.
Stand tall and place one foot directly in front of the other (heel touching toe). Slowly walk forward while keeping your gaze ahead.
Working on this slow and controlled motion can help with your body's stability.
Wall Push-Ups
This is a great alternative to traditional floor push-ups if you want to feel safer.
To do wall push-ups, stand an arm's length away from a wall, then lean forward and push away in a slow and steady motion. You can build your upper body strength while getting stability from the wall.
To increase the difficulty, step slightly farther away from the wall or do more repetitions.
Chair-Assisted Squats
Chair-assisted squats can help strengthen your legs, glutes, and core, all while using a safe and controlled motion that's supported by the chair.
To start, stand in front of the chair, then lower your hips as if you're sitting. Then, rise back to standing. Try to do this without touching the chair, but definitely use it for guidance or support if needed.
Ankle Circles
Ankle circles may seem like a simple exercise, but they're actually very powerful. On top of maintaining joint mobility, reducing stiffness in the lower legs, and improving your circulation, they provide mindful movement too.
You can do this exercise either seated or lying down. Either way, lift one foot off the ground and rotate the ankle slowly in clockwise and counterclockwise directions.
If you keep up with this exercise, not only will you keep your joints active, but you'll also reduce swelling and promote blood flow.
How Should a 70-Year-Old Start Exercising?
The optimal way for a 70-year-old to start exercising is to do it gradually. Focus on low-impact and joint-friendly activities too.
To be on the safe side, get medical clearance first, especially if you have chronic conditions or mobility concerns. You and your doctor can discuss which activities are safe to do.
When exercising, it's important to listen to your body and avoid overexertion. If you're still unsure, it's always good to join a senior-focused fitness class to get not only guidance, but also encouragement!
Frequently Asked Questions (FAQs)
What Is the Number One Exercise You Should Do as You Get Older?
The number one exercise you should do as you get older is walking. Not only is it low-impact, but it's also accessible and outstanding for your overall health. It can:
- Strengthen the heart
- Improve circulation
- Help maintain a healthy weight (without excessive stress on the joints)
- Support balance and coordination
- Boost mental health
What Should a 70-Year-Old Be Doing Every Day?
70-year-olds should be doing a balance of movement, cognitive stimulation, and restorative activities every day. Examples include:
- Light to moderate exercise
- Strength exercises
- Daily reading
- Social interaction
- Hydration
- Nutrient-dense meals
- Adequate sleep
What Is the Number One Best Habit for Healthy Aging?
The number one best habit for healthy aging is consistent physical activity. This is because it addresses almost every aspect of well-being!
Active aging activities can:
- Preserve muscle mass
- Strengthen bones
- Improve balance
- Keep the cardiovascular system functioning efficiently
- Boost brain health
- Support metabolic health
The best part is that you can tailor the activity to your ability level.
Which Exercises Would Generally Not Be Appropriate for Older Adults?
In general, older adults should avoid exercises that involve:
- High impact
- Sudden movements
- Significant injury risk
For example, you shouldn't do heavy weightlifting, high-intensity plyometrics, long-distance running, or contact sports. Also, if you have balance issues, don't do treadmill running or exercises that require unstable surfaces.
Incorporate Gentle Exercise for Seniors Into Your Routine
Many older adults are put off by physical activity since they're not very mobile or have pain or discomfort. However, it's essential that you keep up with exercise, as it can have an overall positive effect on your life.
Contrary to popular belief, you don't have to do anything that's intense. Instead, gentle exercise for seniors can suffice, especially if you're consistent. By incorporating various exercises into your routines, you'll experience better mobility and independence.
For more information about senior living in Fort Pierce, FL, contact us now. The Lynmoore at Lawnwood has a salon and barbershop on the premises, so our residents and look and feel their best!
