Staying active becomes more important for maintaining overall health and well-being as we age. But how much physical activity do seniors need?
Older adults should aim for at least 150 minutes of moderately intense aerobic activity each week and muscle-strengthening activities on 2 or more days. While this may sound like a lot, it can be broken down into manageable weekly chunks. The key is finding enjoyable and sustainable activities, ensuring that movement becomes a regular part of daily life.
Recommended Exercise for Seniors
The recommended 150 minutes of physical activity may sound daunting, but it can be spread out over the week in smaller sessions of 20 to 30 minutes. Walking, swimming, or cycling are great examples of moderate-intensity aerobic exercises that are gentle on the joints while providing excellent cardiovascular benefits.
For those who prefer to keep things simple, even walking around the neighborhood is a meaningful step toward this goal.
In addition to aerobic exercise, seniors should incorporate strength training at least twice weekly. Strength training helps maintain muscle mass—which naturally declines with age—and supports balance and mobility. It can be done with light weights, resistance bands, or body weights through squats and leg raises.
Balance and flexibility exercises help prevent falls and maintain independence. Tai chi and yoga are great examples of activities that improve balance and flexibility while still being low-impact. Regular stretching can also help keep muscles limber and joints moving freely.
Choose activities that fit your interests and abilities. Whether gardening, dancing, or water aerobics, staying active doesn’t have to be a chore. The goal is to move regularly and enjoy the benefits of physical activity in everyday life, keeping you motivated and engaged.
Benefits of Physical Activity for Seniors
Physical activity has numerous benefits at all ages, from increased mobility to improved posture. For seniors especially, the benefits of physical activity can include:
- Improved Heart Health: Regular physical activity strengthens the heart, lowers blood pressure, and improves circulation.
- Stronger Muscles & Bones: Strength training helps combat muscle loss and strengthens bones, reducing the risk of fractures.
- Better Balance & Coordination: Exercises focusing on balance help prevent falls, a common concern for seniors.
- Improved Mood & Mental Health: Physical activity releases endorphins, reducing feelings of anxiety and depression.
- Increased Mobility & Independence: Staying active helps maintain flexibility, strength, and balance, making everyday tasks easier to manage.
- Weight Management: Regular exercise helps control body weight, reducing the risk of chronic conditions like diabetes or heart disease.
- Cognitive Support: Studies show that physical activity can help improve memory and reduce the risk of cognitive decline.
Simple Exercises to Try at Home
You don’t need a gym membership or fancy equipment to stay active. Many exercises can be done right at home with minimal space and resources.
Exercise #1: Chair Stands
Chair stands are an excellent exercise for strengthening the legs and improving balance. Start by sitting in a sturdy chair with your feet flat on the floor and your arms crossed over your chest. Slowly stand up, using your legs to lift yourself without using your hands for support. Once you’re standing, slowly sit back down in a controlled manner. Repeat this exercise 10–15 times, rest, and complete a second set.
Chair stands not only build leg strength but also mimic a movement that seniors use daily—getting up from a chair. This makes it a functional exercise that can directly improve everyday mobility and independence, boosting your confidence and sense of independence.
Exercise #2: Wall Push-Ups
Wall push-ups are a great way to work on upper body strength without being on the floor. Stand facing a wall, with your feet about two feet away and your hands flat against it at shoulder height. Slowly bend your elbows to bring your chest closer to the wall, then push yourself back to the starting position. Repeat this motion 10–15 times, rest, and complete another set if comfortable.
Wall push-ups help strengthen the arms, shoulders, and chest while being gentle on the joints. It’s a good starting point for seniors looking to build upper body strength in a safe, controlled manner.
Exercise #3: Toe Stands
Toe stands are a simple exercise that improves balance and strengthens the lower legs. Stand behind a sturdy chair and hold onto the back for support. Slowly rise onto your tiptoes, hold the position for a few seconds, and slowly lower yourself back down. Repeat this movement 10–15 times, rest, and then perform a second set.
Toe stands help strengthen the calf muscles and improve balance, which is vital for preventing falls. It’s a low-impact exercise that can be done throughout the day to maintain stability.
Explore Senior Living at Kingston Residence of Marion
At Kingston Residence of Marion, we encourage seniors to stay active and live life to the fullest in a supportive, nurturing environment. Our community offers a variety of wellness programs designed to promote physical activity and well-being.
Schedule a tour today and discover how we can help your loved one thrive in a safe, vibrant community.
