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3 Exercises for Seniors to Do Anywhere
Exercise is essential in every stage of your life. As a senior, staying active is extremely important to help you .
But what exercises should you be doing and where can you do them? You might even be wondering, is this something I can do with my fitness experience? The answer is yes.
And believe it or not, you can do these exercises anywhere.
Read on to learn more!
The Benefits of Staying Fit for Seniors
Exercise is important at all ages, but it’s crucial for seniors interested in staying healthy in retirement and maintaining independence and autonomy well into their golden years.
Multiple studies have found that physical activity is a predictor of health and longevity in seniors. Staying physically active can also help prevent chronic conditions like cardiovascular disease, stroke, diabetes, certain types of cancer, as well as cognitive decline.
Physical activity also maintains muscle strength and bone density, and helps reduce injuries and loss of independence from trip and fall accidents.
How Much Physical Activity Do Seniors Need Each Week?
According to the Centers for Disease Control and Prevention (CDC), adults aged 65 and older need the following to stay healthy, fit, and happy:
- At least 150 minutes a week of moderate-intensity activity (such as brisk walking), OR 75 minutes a week of vigorous-intensity activity (examples include jogging, hiking, or running).
- At least two muscle strengthening workouts each week.
- Three balance improvement activities each week.
In the next section, we’ll provide a few suggestions for easy, do-anywhere exercises that help you check these boxes.
3 Exercises Seniors can do Anywhere
Improve your physical health and spiritual wellness with these fun activities:
Walking is an excellent activity for seniors looking to stay healthy in retirement. A low-impact, accessible exercise, walking has many benefits, including the following:
- Strengthening muscles
- Helping people maintain a healthy body weight
- Lowering the risk of heart disease, stroke, colon cancer, and diabetes
- Strengthening the bones and preventing osteoporosis
- Reducing blood pressure
- Improving balance and coordination, which decreases the likelihood of falling
But the very best thing about walking? You can do it anywhere!
If you’re in the Tacoma, WA, area, grab a friend and visit the Five Mile Drive area in Point Defiance Park. The site offers a beautiful mix of old-growth forests, beaches, and gardens that surround trails ranging from .25 miles to 4.5 miles long.
2. Body Weight Workouts
Strength training is essential for seniors. Fitting in at least two muscle-strengthening workouts per week helps prevent muscle loss and counteracts the effects of muscle atrophy that often comes with age.
To make strength training as portable as possible, incorporate bodyweight workouts into your routine. These convenient exercises require no equipment and – from your living room to your favorite park!
Here are a few practical bodyweight exercises for seniors:
- Chair squats. If you’re at home, grab a chair and stand in front of it. Bend your knees to lower yourself to hover just above the chair. Push into your feet to stand. If your body isn’t ready for squats, try sit-to-stands instead: using the same technique as a squat, sit all the way down on a chair, wall, or anything else you can find, and then use the strength of your legs and core to stand. Try doing three sets of 10–15 repetitions.
- Wall pushups. Stand in front of a wall and place your hands on the wall, straight in front of your shoulders. Bend your elbows, bringing your chest closer to the wall. Press into your hands to straighten your arms. Try doing two–three sets of 15–20 repetitions.
- Standing marches. Stand tall and use a chair or wall for balance. Raise one knee until your foot is off the ground. Slowly, place the foot back on the floor and alternate to the other leg. Try marching in place slowly for 20-30 seconds.
All you need to practice yoga is a mat and a little bit of space. This allows you to take your yoga practice to the park, the beach, or your living room, depending on the day. Yoga is an excellent activity to strengthen muscles, preserve flexibility, and maintain bone density. All you need to do is memorize a few beginner yoga poses and get stretching!
Healthy Retirement Starts Here
When it comes to staying healthy in retirement, finding accessible exercises you love is half the battle. Fortunately, walking, bodyweight workouts, and yoga are all portable, flexible activities you can do anywhere, including any of Tacoma’s beautiful parks, public spaces, or green areas. Enjoy your new routine!Ready to learn more about eliseo or how we can support your next steps into a calming yet enriching retirement experience? Contact us today.