5 Exercise Classes That Are Perfect for Seniors
As you age, it’s more important than ever to stay active and fit. Not only does regular exercise offer numerous physical health benefits, but also mental ones too. Don’t be afraid of taking up a fitness routine – plenty of low-impact activities can help keep seniors in shape without putting them at risk for injury.
There’s always a great reason to get moving, whether your goals are to keep a healthy BMI, lessen the signs of disease, enhance your attitude, or sharpen your mind.
Exercise’s Health Advantages for Older Adults
As we age, our bodies undergo natural changes – but with the right exercise and activity routine, older adults can stay fit well into their golden years. It’s essential for seniors to take advantage of physical fitness as it has many advantages for senior health. Doctors highly recommend that older generations maintain regular (yet safe) daily activities in order to keep healthy.
Here are a few suggestions for Exercise Classes for Seniors:
1. Yoga – Including Chair Yoga
Yoga can be a fantastic way to improve your wellbeing, both mentally and physically. Through various poses designed for restoration you’ll see an increase in strength and flexibility. Even if getting on and off the mat isn’t possible, chair yoga or wheelchair-accessible methods provide empowering alternatives that are just as beneficial – no matter ability level.
Senior adults who practice chair yoga frequently are able to reap the rewards of improved mental health. Those experienced in this low-impact form of exercise report experiencing deeper sleep, less cases of depression and an overall positive feeling throughout their daily lives.
Excellent senior chair yoga poses include:
- stretched out above
- reclining cow stretches
- sitting cat stretching
- lying-down mountain stance
- sitting twist
Pilates is a fantastic way for older adults to stay fit, strong and agile. Those low-impact exercises can help develop your biceps and joints while protecting ligaments against injury. Plus, this incredible exercise plan has the added bonus of reducing anxiety levels – so why not give it a try?
Breathing, alignment, focus, and core muscle are stressed during pilates exercises, which usually use mats, pilates spheres, and other inflatable accessories to build muscle without the strain of more strenuous workouts. It’s been demonstrated that older adults who practice pilates have better balance, stronger core muscles, and more flexibility.
The following are some excellent pilates exercises for seniors:
- Mermaid action
- A side ring
- Food falls
- Leg circle
3. Tai Chi
Tai chi is a tranquil, low-impact workout method. Studies have shown that it enhances sleep quality as well as muscle strength, agility, and coordination, and all of these things can assist older persons in keeping their autonomy and health.
Tai chi can significantly reduce the likelihood of falls in older adults who regularly practice it. Tai chi has been shown to prevent falls by over 50%.
Tai Chi offers many amazing physical and psychological benefits, especially for seniors. Recent research has shown how it can reduce fear of falling and increase quality of life by providing comfort to those who are anxious about slipping. Getting active is key at any age- consider trying tai chi today.
This exercise regimen may be performed while seated in a chair. However, if you can, perform it while standing to improve your balance and overall flexibility. You may always grab a stool for assistance.
4. Strength Training
Lifting weights – even small ones – is a powerful tool for staying healthy as we age. Studies show that regular strength training can help seniors build muscle and reduce stiffness, promoting better overall health. So get out there – it’s never too late to reap the rewards of physical activity.
When working out to build strength, it’s critical to determine the right intensity for you. Finding the right balance between developing your lifting capacity and avoiding injuries is essential. After beginning strength exercises for approximately two weeks, you may be able to raise the amount you can lift.
Remember that while strength training for seniors can be enjoyable, results will be seen if it is consistently done and at the right intensity. Make sure to take caution and consult your doctor before starting a strength training routine. Injuries in senior adults may result from heavy weight lifting. Get expert guidance first if you’re an older adult who wants to start lifting large weights.
5. Dance Classes
Shake up your fitness routine with a fun and dynamic cardio dance workout. Not only will you increase your heart rate, but you’ll also have an excellent opportunity to stay active while losing fat. It’s sure to be invigorating – so come show off those moves in perfect atmosphere of movement today.
Visit your neighborhood recreation center, community hall, chapel, or college to determine whether they offer dancing courses for seniors. Learning a new dance form is an exciting and rewarding way to get active. With so many awesome styles of low-impact cardio dancing available – such as salsa, jazz, tap, mixed martial arts dancing or even ballroom – you’re sure to find something that suits your interests. So go ahead and give it a try; take advantage of the endless possibilities offered by these lessons and have fun while getting fit!
Seniors Should Avoid These Exercises
Exercise is crucial for seniors to maintain strength and mobility, but there are certain widely used routines that might be best avoided. If you’re over 65, it’s important to skip exercises like squats with weights or dumbbells so you can enjoy a safe workout routine – one tailored specifically to the needs of your age group.
Exercises that may be off limits (contact your doctor to find out for sure):
- Squats using weights and dumbbells
- Exercise bench
- Leg lift
- Run a significant distance
- Stomach crunches
- Standing row
- Training with short bursts of intensity
- A rock climb
- Power washing
Exercise is the golden key to staying strong and healthy in your later years. By incorporating a workout routine that suits your lifestyle, you can stay flexible and develop good habits for long-term health benefits. Make sure you move every day; it will bring out the best of who you are!
The following factors, in addition to chronic disease, may make balance issues problematic:
- Heart disease
- Medicine side effects
- Eyesight impairment
Please take caution when exercising if you have any of these conditions. As with any exercise routine, make sure you contact your doctor before trying any of the activities listed above.
At Meadow Lakes in East Windsor, NJ, you’ll find plenty of opportunities here to stay active. The beauty of our Life Plan Community is that life here never slows down. You’ll be as active as you wish, whether that’s intellectually, socially, or even physically. Contact us to schedule a visit today.