7 types of workouts for seniors and which to avoid!

Exercise and nutrition are essential parts of a healthy lifestyle throughout life, and as we age, our needs continually change. A growing body of research shows that regular exercise is especially important for older adults, and that more and more older adults are choosing to be active rather than sedentary.

In this article, you’ll learn about the benefits of exercise for older adults, the seven best types of exercise for older adults, and a few exercises that may be dangerous to older adults’ health.

The Best Exercises for Seniors

Exercise is essential for seniors, but it can be hard to know where to start. If you haven’t exercised in a while, it can be difficult to start again. There’s also a good chance that the exercises you once got used to aren’t appropriate for seniors.
Before you begin an exercise routine, it’s important to consult with your doctor to make sure you’re healthy enough to exercise and to learn what exercises are ideal for your current fitness level.

Please be aware of your own performance limitations. If you feel short of breath or dizzy, you should stop. Talk to your doctor about what you should be aware of.

1. Chair Yoga

Chair yoga is a low-impact form of exercise that improves muscle strength, mobility, balance, and flexibility, all of which are important aspects of health for older adults. Chair yoga places less stress on muscles, joints, and bones than more traditional forms of yoga.
As an added bonus, chair yoga has been shown to improve mental health in older adults. Regular chair yoga participants have better quality sleep, are less likely to suffer from depression, and report an overall sense of well-being.

Great chair yoga exercises for seniors include:

Overhead Stretch
Seated Cat Stretch
Seated Cow Stretch
Seated Mountain Pose
Seated Twist

2. Cycling

Cycling is a great form of exercise for seniors that offers a wide range of health benefits. It provides a low-impact cardiovascular workout that is easy on the joints, making it an ideal activity for seniors who may have arthritis or other joint problems.

Regular cycling helps improve cardiovascular health, increase muscle strength, and improve flexibility and balance, which can reduce the risk of falls. Cycling can also be tailored to an individual’s fitness level and health status. Additionally, cycling can improve mental health by reducing stress, anxiety, and depression, and can promote a sense of independence and well-being.

Here are some ways seniors can benefit from cycling:

Start with short rides on flat terrain
Increase duration and intensity over time
Use an electric bike
Join a social cycling group
For extra back support, use a stationary or recumbent bike.

3. Pilates

Pilates is a popular form of low-impact exercise that was developed a century ago. Pilates exercises emphasize breathing, alignment, focus, and core strength, and typically use mats, Pilates balls, and other inflatables to help build strength without the stress of high-impact exercise. Pilates has been shown to improve balance, develop core strength, and increase flexibility in older adults.

Here are some great Pilates exercises for seniors:

Food Slides
Leg Circles
Mermaid Moves
Side Circles
Upward Steps

4. Strength Training

Strength training is very beneficial for seniors because it helps maintain muscle mass, improve bone density, and enhance overall physical function. As people age, they naturally lose muscle mass, which can lead to weakness and a higher risk of falls and fractures.

Strength training combats this by stimulating muscle growth and strengthening bones, reducing the risk of osteoporosis. It also improves joint health, flexibility, and balance, promoting greater mobility and independence.

Here are some good strength training equipment for seniors:

Ankle weights
Dumbbells
Exercise ball
Handgrips
Resistance bands
Wrist weights

5. Swimming and Aqua Aerobics

Exercising in water is beneficial for seniors in several ways. Swimming provides a full-body workout, improves cardiovascular health, and is easy on joints. The warm water of a pool can soothe muscles and joints.

Water aerobics is also an extremely popular exercise for seniors. Plus, water provides natural resistance, eliminating the need for weights when doing strength training. Water aerobics exercises improve your strength, flexibility, and balance with minimal impact on your body.

Great aqua aerobic exercises for seniors include:

Aqua Jogging
Arm Curls
Leg Flutters
Leg Raises
Standing Push-Ups in Water

6. Tai Chi

Tai Chi, a traditional Chinese martial art, is renowned for its soft and fluid movements, making it an ideal exercise for seniors. It combines physical exercise with mindfulness, improving both physical and mental well-being. Slow, deliberate movements improve balance, flexibility, and muscle strength, significantly reducing the risk of falls, a common problem among seniors.

In addition, Tai Chi promotes better posture and joint health, helping to relieve arthritis symptoms and improve overall mobility. The meditative aspect of Tai Chi also reduces stress, anxiety, and depression, promoting better mental health and a sense of inner peace.

Here are some good Tai Chi exercises for seniors:

Getting Started
Cloud Hands
Golden Rooster Standing on One Leg
Grasping the Bird’s Tail
Splitting the Horse’s Mane

7. Walking

One of the least stressful and most accessible forms of exercise is walking. Walking is more challenging for some seniors than others, so distance and step goals vary from person to person. For the general population, 10,000 steps per day is recommended for a healthy lifestyle, but those with walking difficulties or joint pain may want to aim for a lower number. Walking promotes a healthy lifestyle by strengthening muscles, reducing the risk of heart disease, stroke, diabetes, and colon cancer.

Some ideas for walking exercises for seniors:

Find a moderately difficult trail through the park
Find an audiobook or playlist to keep you stimulating while you walk.
Find a walking-friendly race to train for
Walk around the perimeter of a familiar building.

Exercises Seniors Should Avoid

A large portion of popular core workouts are not suitable for seniors. These popular workouts are great for younger people who want to gain or lose weight quickly, but they can be unhealthy for older adults with joint pain, atrophied muscles, posture issues, or balance problems.

If you are over 65, you should probably avoid the following exercises:

Crunches
Bench Press
Deadlift
HIIT
Leg Press
Distance Running
Power Clean
Mountain Climbing
Squats with Dumbbells or Weights
Upright Row

Tips for Flexibility Exercises:

Perform these exercises at a moderate pace and make sure that each movement is performed consciously.

Breathe evenly while performing the exercise. This will help you stay relaxed.