Did you know seniors should get around two and a half hours of exercise every week? Although that number may seem large, it breaks down to only a few minutes every day.
If you’re considering moving into assisted living, you may wonder how to stay active in your new home. Luckily, there are many exercise programs in senior assisted living.
Read on to learn about some of the best senior fitness programs and the benefits of exercise for seniors.
Why Is Exercise Important for Seniors?
Exercise has both physical and mental benefits for people of all ages. For seniors, it can be the only time they are active throughout the day, especially if they are retired.
The best senior physical activities involve fun and consideration for senior body types. Many seniors struggle with issues like arthritis, so elderly exercise routines need to accommodate aging bodies.
Chair Yoga
You don’t have to be flexible to enjoy yoga as a senior. Chair yoga is a great workout for all ages. Seniors can benefit from the yoga poses, while not pushing their bodies too hard.
The chair helps you to balance while performing the yoga poses. This is especially helpful for people who may be at risk of falling.
Most traditional yoga poses have modified versions that can be done from a chair. A knowledgeable yoga instructor can lead a class with versions for all levels.
Zumba
If you like to dance and walk, then Zumba may be the right option for you. Many assisted living wellness programs incorporate Zumba because it is fun, upbeat, and releases plenty of endorphins.
It features movement intervals designed to increase your heart rate. However, it won’t put too much strain on your cardiovascular system if you take it at the right pace.
Water Aerobics
Water aerobics is one of the best senior fitness programs because it can take pressure off of your joints and still provide a good workout. It can be a godsend for people with problems such as arthritis and joint inflammation.
You don’t even have to know how to swim to take water aerobics. As long as you feel comfortable standing in waist or chest-deep water, you can participate.
Some of the common exercises in water aerobics include water walking, strength training, and balance. Once you’re done with the workout, you won’t feel the impact as much because of the water.
Light Hiking
If you like going on group excursions with your assisted living friends, then hiking may be the right exercise for you.
Hiking is a great way to get out of the house and into the wild. Contrary to popular belief, you don’t have to be extremely fit to benefit from hiking. Many hiking trails are designed as long walks with little resistance.
Check out some local hiking trails in your city. Some websites offer reviews of the hikes, as well as ratings and difficulty levels.
When hiking, try to spot local wildlife, such as birds. Bring a pair of binoculars so you can look at the plants and animals up close. For a fun activity on the side, take note of unique things you see, so you can compare them later.
Weightlifting
You may not be benching 300 pounds anymore, but anyone can benefit from weightlifting, including seniors. Light weightlifting can keep you in shape and delay muscle atrophy that occurs as you age.
If you are new to weightlifting, try starting with a pair of light dumbbells, ranging from one to three pounds. There are many different exercises you can do to strengthen your upper body.
Remember, it is important to always lift weights with a buddy if you want to use some of the heavier machines. A spotter can prevent catastrophic injury and let you know if they see problems with your form or technique while you lift weights.
Walking Groups
When it comes to easy, beneficial cardio, nothing beats walking. Walking even 20 minutes a day can boost your mood and lead to increased endorphins, so you get physical and mental benefits from this simple exercise.
For people in specific demographics or interests, try forming a walking group that you can all share. For example, military veterans can walk together regularly and share stories or tips.
Start slow if it has been a while since you walked long distances. Then, as your stamina increases, you can walk longer and longer distances.
Stretching Classes
As you get older, it becomes more difficult to maintain flexibility. Keep your body limber by taking active stretching classes and ensuring your muscles are flexible.
Stretching classes are often designed for different levels of flexibility. Any move the instructor makes can be tailored to your ability. Often, the goal is to try the best you can.
Even if you don’t want to take a stretching class, make sure to stretch after your workout. Your muscles will be warmer and more limber, making it easier to stretch without the risk of muscle tearing.
Swimming
If you feel like you’re too fit for water aerobics, swimming might be a better fit. Seniors can benefit greatly from swimming. You will still get an intense cardio workout but without the impact on your joints.
When you go to the pool, try practicing different strokes first. These can engage all different kinds of muscle groups in your body. Then, make a goal for how many laps you want to complete.
For a modified version, try using a kickboard. You will still get a workout but without as much aerobic exercise.
Exercise Programs in Senior Assisted Living
If you worry about not getting enough exercise in assisted living, worry no more! With these exercise programs in senior assisted living, you can feel healthy and strong with regular workouts.
Are you looking for assisted living communities in Lawton, OK? Morada Lawton is the partner you need to age peacefully in your golden years.
Want to learn more? Contact us today to get answers to your questions, or schedule a tour of our community.
