The Best Exercises for Healthy Aging: Expert Advice
Exercise is essential for maintaining health as you age. Discover safe and beneficial exercises for older adults and how to modify your workout routine.
Is Exercise Safe for Older Adults?
Many older adults believe that exercise is unsafe for them, but this is a misconception. In fact, regular physical activity is key to healthy aging and can help reduce the risk of diseases like Type 2 diabetes, heart disease, cancer, and dementia. Physical therapists and personal trainers strongly support the need for exercise among the aging population.
To exercise safely as an older adult, it's important to follow some general guidelines. Focus on minimal-impact activities like water exercise, recumbent stationary bikes, and ellipticals. Consider joining SilverSneakers programs, which are designed specifically for older adults and often covered by insurance. Focus on specific muscle groups and know your limits. Stretching and balancing exercises should also be incorporated into your routine.
The Best Exercises for Older Adults
The best exercises for older adults will depend on their current fitness level and any medical conditions they may have. The CDC recommends a minimum of 150 minutes per week of moderate aerobic activity, such as brisk walking, or 75 minutes of vigorous activity, like jogging. Strengthening exercises, like lifting weights, should be done at least twice a week. Balance-improving activities, such as balancing on one foot, are also important.
Some examples of exercises that can benefit older adults include moderate cardio activities like walking, hiking, and bike riding. Water exercise is particularly beneficial for those with arthritis. Light strength exercises that cover essential movements like squatting, hinging, pushing, pulling, and carrying can help maintain independence. Balance exercises, such as standing on one foot, can reduce the risk of falls.
Exercises Older Adults Should Avoid
While there are no specific exercises that older adults should completely avoid, it's important to consider individual limitations and modify movements as needed. The fear of injury should not deter older adults from engaging in strength training. Instead of focusing on limitations, individuals should explore movements that are suitable for their needs and abilities.
It's always recommended to consult with a physician or qualified health provider before starting any exercise program, especially if you have a medical condition or injury that involves physical limitations. Personalized exercise plans can be created to enhance strength and ability while considering individual needs.
