GROWING OLD AND STAYING ACTIVE
Many seniors may find that achieving and maintaining physical fitness is more challenging than ever before. The wear and tear of arthritis may make exercise too difficult for some of us, especially if we do high impact exercise.
But growing old does not need to indicate a decline in physical fitness. We generally have more time to devote to exercise. Personally, I work out every morning before breakfast – at age 82, almost 83.
George Bernard Shaw famously said “We don’t stop playing because we grow old. We grow old because we stop playing”.
We need to protect our joints at any age. Low impact exercise gives seniors these notable benefits:
- Less strain on our joints
- Less risk of a fall
- Better balance and coordination
- An appetite stimulant
- Better sleep
- Immune response enhancement
- Mental health improvement
- Weight loss or maintenance
This post will continue with a listing of the 7 best low impact exercises for seniors, my personal program and sources for relevant exercise equipment.
7 BEST LOW IMPACT EXERCISES FOR SENIORS
The following exercise or workout routines are productive, yet not strenuous. Human Good is my source.
WATER AEROBICS
This is an ideal way to build strength and cardio efficiency without overexertion of the joints. Water aerobics classes are generally available at YMCAs. The classes are especially important for beginners to get started and also serve as a means to find friends with similar interests.
PILATES, YOGA AND TAI CHI
These are slow, mindful movements that develop strength and other benefits. Yoga, for example, can reduce anxiety, chronic pain and stress. Stretching in these exercises is slow and purposeful. The result is better flexibility, endurance and mindfulness.
BARRE
Barre allow us to enjoy the benefits of dance instruction without the pressure of performance. Barre gives us mobility and strength through the simple grace of basic dance movements. Here is a video showing home barre movements.
WALKING
A brisk walk alone, with companions or with a canine friend can contribute to wellness. We can get fresh air, we can smell flowers and we can try to keep increasing our distance. This may not feel like exercise at all.
SWIMMING
Swimming gives us the benefits of cardio workouts – running, for example – without nearly the stress on our knees and ankles. We can also gradually condition our joints and muscles for more intense forms of exercise.
CYCLING
Stationary bikes (or spin bikes) and outdoor bikes can provide low impact exercise for any level of conditioning. We can get a super cardiovascular workout while building strength, mobility and stamina at the same time.
RESISTANCE TRAINING
Lighter weights, our bodyweight, resistance bands and Bullworker fitness tools may provide us with the intensity necessary to build or maintain muscular strength. It’s important to get a full range of movement as we work out.
MAINTAINING STRENGTH
The National Resource Center on Nutrition and Aging recommends that we that we consume 1-1.2 grams of protein per kilogram (2.2 lbs.) of bodyweight daily to prevent mucsle loss. Also, they suggest 600-800 IU daily of Vitamin D.
Checking my small protein drink, I see that it contains 9 grams of protein and 50% of the daily value of Vitamin D. This helps, but I need much more protein through meals.
Balance can also be an issue for those over 60 years of age. Nearly all of our muscles are involved in maintaining balance. Resistance exercise and stretching become increasingly important with age.
My daily workout includes the following:
- 10 physical therapy movements for my fingers and hands
- 7 core exercises
- Alternating daily – 30 minutes on my treadmill with 6 upper body resistance sets
I also take a short walk outside for fresh air. If my shoulder joints are sore, I do 12 isometric movements instead of 6 full upper body movements.
AFFILIATE MARKETING
As an affiliate marketer, I place links to relevant items within my posts. I may earn when the links are acted upon, which is the essence of affiliate marketing. See my upper menu – BECOME AN AFFILIATE MARKETER – for information on this.
Amazon is an associated company in this process. Relevant links are shown below. Each link will show descriptions, prices, pictures and suggestions for other similar items.
Wall Pilates book with videocourse
Yoga plus Pilates DVD, with Jessica Smith
Tai Chi for beginners, DVD with 8 lessons
Nordic Track treadmill – the model I use at home, very durable
Small medicine ball – the exact model I use for standing abdominal work. See my prior post.
Resistance bands with handles – get a full body workout
Loop resistance bands – less than $10. I use these for physical therapy and for biceps curls.
Bullworker Fitness is another associated company that I use. Their products give us the capability of both isotonic and isometric modes of resistance. I have the Bow Classic and the Steel Bow. See my link at the side of this page. Click on the red link for access to their website.
FINAL THOUGHTS
Please understand – low impact does not suggest low results. As we age, we become challenged by less resistance. Heavy barbells or dumbbells are not as important as before for strength building.
I have found that the Bullworker tools that I use are ideal for me now. Protecting my joints is more and more an issue. With isometrics, the joints do not even move. Time under tension is a factor in muscle growth that may not be fully appreciated. A lengthy isometric hold gives me an incredible pump. Several consecutive holds are even better.
Aside from muscle growth or maintenance, cardio workouts are crucial to our health as we age. My suggestion for cardio is to choose an activity that you like. That’s the one you will continue with and enjoy.
Please leave me any comments or questions in the “Comments” section below.
Let’s stay active!
