Exercise is important for people of all ages, especially seniors. As we age, our bodies undergo a variety of changes that can cause our energy levels to drop or lead us to lose strength, endurance, or flexibility.

Performing regular exercise can help you ward off both the physical and mental effects of old age. In this article we’ll take a look at the health benefits of regular exercise for seniors and show you some simple exercises you can perform at home in order to reap these rewards.

For more information about how to age in your own home, check out our blog or contact us today.

The Benefits of Exercise for Seniors

Regular exercise has been shown to have many health benefits for seniors, both physical and mental.

A 2012 study conducted at the Norwegian University of Science and Technology required a group of seniors to participate in aerobic interval training 3 times per week.

The study concluded that regular aerobic interval training reversed some age-related effects on the cardiovascular system by improving diastolic function both at rest and during exercise.

A 2009 study conducted at the Creighton University School of Medicine in Nebraska, USA, also found that resistance training helped older adults improve blood pressure, dyslipidemia, and glycemic control, as well as increase muscle mass.

Exercise has also been shown to help seniors minimize their risk of falls. According to Veterans Affairs Canada, falls account for more than half of all injuries among seniors, making them the leading cause of injury for the elderly in Canada.

A 2011 study by The University of Sydney, Australia found that regular exercise reduced the risk of falls in seniors by up to 16% and recommended that exercise should provide a moderate or high challenge to balance and be undertaken for at least 2 hours per week on an ongoing basis.

There are also various mental benefits associated with regular exercise. For example, a 2010 meta-analysis found that aerobic exercise improved memory, attention, processing speed, and executive function in older adults.

A study by Harvard Medical School has also shown that regular exercise enhances the action of endorphins in our body, helping to ward off mental illnesses such as depression and anxiety.

Exercise Guidelines for Seniors

In order to reap the rewards we briefly mentioned above, seniors are recommended to:

• Accumulate at least 2.5 hours of moderate-intensity aerobic exercise per week (in bouts of at least 10 minutes), and
• Perform muscle-strengthening exercises at least twice a week to train all the major muscle groups (legs, hips, back, abdomen, chest, shoulders, and arms).

To clarify exercise intensity, we recommend sticking to the following definitions:

• Moderate-intensity exercise will make you sweat and breath faster. You’ll still be able to talk, but you’ll struggle to sing the words to your favourite song. Moderate-intensity exercise may include brisk walking and cycling.
• Vigorous-intensity exercise will make you sweat profusely and cause you to be ‘out-of-breath’. Examples include swimming, running/jogging at at least 6 mph, or hiking. You generally won’t be able to speak while performing vigorous-intensity exercise.

For maximum health benefits, it is also recommended that seniors perform the following types of training:

• Endurance: These exercises help to improve cardiovascular function, heart rate, and stamina. Endurance exercises can include mild aerobics, brisk walking, and cycling.
• Strength: Strength exercises help to ward off the loss of body mass commonly associated with old age. Strength exercises include light weight lifting, body weight exercises (such as squats and push ups), and resistance band training.
• Balance: Balance exercises help seniors stay centred and avoid falls. This can include balancing on one foot or rising from a seated position without using your hands for stability. Tai Chi has also been shown to improve balance.
• Flexibility: Flexibility exercises help seniors improve their ability to move about freely and comfortably. Stretching is a great way to improve flexibility. ‘

Note: Seniors should always stick to low-impact workouts in order to stay safe and avoid injury. For sample low-impact workouts, check out his article by Greatist.

5 Simple Home Exercises For Seniors

Now that we’ve briefly explored the benefits of exercise and some basic guidelines, here are 5 simple home exercises for seniors to help you stay fit and healthy. Some of the below exercises come from 50+ +Fit, so make sure to check them out for more senior exercise tips.

For a great 15 minute workout for seniors and more tips on how to perform some of the below exercises, check out the above video by HASFit.

1. Shoulder raises

This is a great strength exercise for seniors. All you’ll need are some light dumbbells (1-2kg) or some full 500ml water bottles.

1. Begin in either a seated or standing position with a dumbbell or water bottle in each hand.
2. Lift one arm straight in front of you to just about shoulder-height, as shown in the picture above. Make sure to have your palms facing down and avoid bending your arm.
3. Pause at the end of the movement before slowly lowering your arm back to the starting position.
4. Repeat with the other arm. Perform roughly 10 repetitions with each arm.

2. Bicep curls

This exercise helps to promote upper body strength especially in the arms. Make sure to use a weight that is appropriate for your strength level. If you’re just starting out start with something like a 2.5kg dumbbell or some full 2 litre water containers. The weight should be heavy enough that you struggle to perform more than 12 repetitions.

1. Sit up straight in a chair, with your chest out and your lower back slightly arched.
2. Take a dumbbell in each hand, making sure to have your palms facing up and your elbows close to your body.
3. Bend your arm at the elbows and lift the weights about ¾ of the way toward your shoulders. Avoid rotating your shoulders forward, and keep your elbows fixed at your side.
4. Slowly lower the weight back to the starting position. Breath in as you lift the weight and out as you lower it.
5. Perform 10-12 repetitions with each arm.

3. Squats

This is a great exercise to work your lower body as well as some key core muscles. It can be performed both with or without weights.

1. Stand up straight with your feet at roughly hip-width apart.
2. Slowly bend at the hips and lower your glutes as if you were to sit down on a chair.
3. Hold this position briefly and slowly return to a standing position, being sure to push with your heels, not your toes.
4. Repeat for the desired amount of repetitions.

4. Leg extensions

This exercise helps to strengthen your knees and improve balance.

1. Sit on a chair with your back straight and knees bent
2. Slowly extend your right leg out in front of you and hold for a few seconds before lowering it back to starting position
3. Repeat with your left leg
4. Do 10 repetitions on each leg

5. Weight shifts

This exercise helps to promote balance.

1. Stand with your feet at hip-width apart and your weight equally distributed on both legs.
2. Shift your weight to your right side, then lift your left foot off the floor.
3. Hold the position for up to 30 seconds or as long as you can maintain good form.
4. Return to the starting position and repeat, this time balancing on your left foot.
5. Perform an equal amount of repetitions on each side.

Tags: aging in place exercise independent living seniors