Types of Exercise and Health Benefits for Seniors

seniors exercising

Exercises and Health Benefits for Seniors

Exercise should be an important part of your day. When it comes to adult exercise, the problem is knowing where to start, how often you should be exercising, and what exercises are best for you.

Luckily, we have compiled a list for you that answers all of those questions. Read further to find out more.

 How to Get Started 

According to Healthline, older adults should aim to incorporate 150 minutes of exercise into their weekly routines. 150 minutes seems like a lot, but when broken down into smaller, 10 to 15-minute increments, it is much more doable. 

Creating a weekly schedule for yourself can impact how much exercise you actually do. Perhaps you are someone who likes writing a to-do list and crossing things off as they get done. Something as small as allotting time for a daily walk on your calendar can change your outlook on exercising. 

Doing some research on what exercises you should be doing is also important. 

We have gathered that the best workouts for older adults consist of those that improve:

  • Strength
  • Balance
  • Flexibility 

Let’s take a deeper look into what types of exercises fall into those categories.

Types of Exercises Seniors Can Do at Home

When we talk about exercise, we do not mean high-intensity workouts that leave you sore for days to follow. Exercise can be going outside, getting fresh air, and going for a walk around the neighborhood. Not only is this helpful when it comes to taking a break, but the fresh air and movement can do wonders for you. 

According to the CDC, certain exercises can be combined for optimal results. Let’s dive deeper into what they recommend. 

  1. Moderate-Intensity Aerobic Activity

Though the word “intensity” is included, don’t let that scare you!

Moderate-intensity exercise can include:

  • A brisk walk
  • A light bike ride
  • Tennis
  • Badminton 
  • Mowing the lawn (it won’t even feel like exercise!)
  1. Vigorous-Intensity Aerobic Activity

Vigorous-intensity workouts are just one step up from what we just learned about moderate-intensity!

These exercises can include:

  • Jogging
  • Hiking
  • A quick-paced bicycle ride
  • Basketball
  • Soccer
  • Shoveling (again, it won’t even feel like an exercise!)
  1. Muscle-Strengthening Activity

To engage in muscle-strengthening activities, you don’t have to be a bodybuilder at your local gym. 

Some examples of these exercises include:

  • Yoga
  • Pilates 
  • Push-ups and sit-ups
  • Working with resistance bands
  • Gardening and shoveling, as also mentioned in the other categories 

Taking a walk, gardening, and shoveling are things we may already be doing in our daily routines. If you are already doing those movements, continue doing them and know that they are beneficial!

Benefits of Exercise for Older Adults 

As mentioned above, these exercises are meant to improve your strength, balance, and flexibility. It also has a direct impact on your energy levels. If you are getting more fresh air and getting your body moving, you will inevitably have more energy and motivation throughout the day. It can even make you feel healthier!

When those areas are improved, it can also lead to more benefits. Those benefits can include delaying or preventing diseases commonly found in older adults, such as heart disease, osteoporosis, and diabetes. 

Exercising can also be a time for you to clear your mind and focus on your body, which can greatly improve your mental health. 

If you prefer to exercise with a group, finding a group of neighbors, colleagues, and friends for a walk, jog, bike ride, or hike can improve socialization, better your mental health, and increase your energy.

Resources for Elderly Exercise Support

At Accessible Home Health Care, our professional caregivers are trained to help you in any situation that you may find yourself in. Whether you or a family member need medical care or companion care, we are here to make your life a bit easier. 

When it comes to exercising, having someone there to help can boost your confidence, and exercise with you can be the best option for feeling motivated. If this appeals to you, feel free to learn more about our home care services, and contact us whenever you are ready.