Senior Physical Fitness

As we get older, the normal aging process tends to cause our bodies to start breaking down. Physical exercise will greatly improve our physical health, leading to an improved quality of life. Actually, seniors show the greatest gains from a regular exercise program of as little as 30 minutes a day. Physically fit seniors gain both physical and mental benefits. Physical improvements include both current benefits such as lower body weight, increased flexibility, mobility and balance, greater bone density and better gastrointestinal functions. Regular physical activity also helps keep your mind sharper lessening the risk of Alzheimer’s or dementia. Increased physical activity also reduces the risk of heart disease, osteoporosis and colon cancer and can also help you control high cholesterol and arthritis pain. As with any other health program, your diet will have a big impact on keeping you physically fit.

Before starting any new exercise program, consult with your doctor who can also help you create a diet to ensure you are getting all the nutrients you require. You will need to start exercising slowly and build up your endurance or you can do more harm than good. Older bones tend to be more brittle, requiring you to be even more careful. You can choose between joining an organized program at a place such as a local gym or YMCA, or an independent program, in which case it’s even more important to keep you doctor updated about your increased physical activity. Some of the more simple but effective independent exercises can be walking, swimming, golf or tennis.

There are a few exercises which have evolved over the years which can be termed “senior friendly.” Some of these include water type exercises such as water aerobics because the buoyancy of the water provides less resistance and thereby reduces stress on your muscles and joints. Walking is another great senior exercise which requires no additional equipment and can save sometimes save money by avoiding public transportation. Some of the better exercises for seniors include wall push ups where you place hands flat against the wall and then slowly lower body towards the wall and then push your body away from wall. Bicep curls are another great exercise for seniors where you hold a weight (you can slowly increase the amount of weight) in each hand, then bend your arms at your elbows and slowly lift and lower the weights from your shoulders to your sides. Chair exercises are also helpful especially for less mobile seniors such as stretching your hands high above your head or rolling your shoulders from side to side.

Organized classes and activities provided at places such as private gyms, the YMCA or senior centers are better for some people since there will be peer pressure to exercise on a regular basis and the opportunity for social interactions. You can take part in group classes such as aerobics, water exercises or yoga, with your friends and classmates encouraging your efforts. Other people prefer to exercise by themselves. They can create their own individualized exercise program or some seniors can afford to hire a personal trainer. Any type of exercise you choose will help you lead a better life.