Commitment + Clinical Leadership = Better Outcomes

With summer, warm weather and long days are on the schedule. That means this is the perfect time to start exercising outdoors!

Exercising is the key to maintaining a healthy body as your age. We made a list of six summer exercises for seniors to help get you or your loved one active this summer. If you are unsure if you can participate in a certain exercise, please reach out to a healthcare professional for guidance.

Swimming

Swimming is one of the most effective activities for any age because of the freedom water gives to many body types. There are many different types of exercises seniors can do while swimming, as well as many opportunities to take breaks during sessions.

Here’s some of the benefits of swimming:

1. Low impact on the body. Water is low impact on the body, which means it can help support a person as they exercise. This can make it easier on the joints of someone as they swim – which can be beneficial for someone with arthritis, since it doesn’t have the same stress on the body that other exercises may have.
2. Full body workout. When your body is submerged in water, you’re using all parts of the body to move – arms, legs, and core. Swimming is one of the few exercises that allows you to work out all of your body at the same time.
3. There are numerous health benefits to swimming. Swimming helps burn calories, improves your mood, and increases muscle mass. These health benefits can help seniors stay healthy as they age.

Consider having you or your loved one join a local community pool this summer to soak up the sun while getting health benefits!

Walking

With the warm weather, this is now the perfect time to go outside for a walk. Walking is one of the best exercises for seniors because it can help empower you or your loved one’s joints. When you walk, the muscles in your knees and hips strengthen over time.

Luckily, there’s plenty of benefits of walking. Here is some of our favorites :

• Helps burn calories. When you walk, you’re burning calories by using the energy stored within your body. This can help you or your loved one lose weight over time and stay healthy.
• Walking daily can help improve sleep. Studies show that walking can help you sleep as you age. This is especially true for older women ages 50-75, since women who walk in morning are less likely to experience insomnia.
• Prevent bone loss. Walking helps strengthen your bones and prevents bone loss. This is important to help seniors maintain their mobility.
• Keeps your heart healthy. When you walk, your heart starts pumping and your heart rate increases. Over time, your blood pressure will decrease and your heart will strengthen.

Think about enjoying the weather by adding a walking routine to you or your loved one’s day. Also, you can always take a friend with you to enjoy the outdoors!

Senior Fitness Classes

Another idea to help you or your loved one get in shape this summer is to join a local community group dedicated to helping seniors exercise.

These classes tailor their activities towards people who are older and seeking to strengthen themselves. That means you or your loved one will be surrounded by like-minded people around the same age.

Adding a senior fitness class to your weekly routine has many benefits, including:

• Being part of a dedicated group. It’s easier to work out when you or your loved one can find others with the same determination. This can help motivate and keep your interest in attending classes throughout the summer.
• Make new friends. You’ll be able to find and make new friends while you work out. After all, it can sometimes be challenging to meet people in the same age group, so this is a great opportunity for you or your loved one to reach out to your demographic.
• Having fun. One of the best benefits of joining a senior fitness class is that it’s fun. You get to show up, exercise, and learn new techniques each day.

If you or your loved one is interested in enrolling in a senior fitness class, it’s time to find the perfect one. You can find classes through:

• Facebook Groups
• Community Centers
• Gym membership programs
• Local community colleges

The teams that run these activities know the best exercises for seniors and what they need to stay fit and healthy. Find your perfect group today!

Cycling

Another great exercise for seniors is riding a bike. Cycling is an easy, fun way to get moving as a senior citizen.

Robert Reyes from cylcingity.com shared some reasons why biking is a great exercise for seniors:

• It’s low impact. Cycling is a great exercise for seniors because it’s low impact. When you cycle, you use your legs to power a bike, so you aren’t putting strain on your muscles like other activities.
• It strengthens your heart. When you bike, your heart pumps harder to keep your body oxygenated and healthy. The more you strengthen your heart, the more you’ll help prevent heart disease, heart attacks, and strokes.
• You can maintain or lose weight. Cycling is great exercise for seniors because it’s very active. Cycling requires a great amount of endurance and patience to make it through the trails, which can help you or your loved one maintain a healthy weight.

Cycling is also a great way to see different trails or take a trip through town. You or your loved one can explore the world around you when you bike.

Yoga

If you or your loved one is looking to live a lifestyle that combines relaxation, mindfulness, and fitness, starting yoga this summer might be a great activity this summer.

Yoga is an excellent exercise for seniors because it isn’t solely about physical exercise. Yoga encompasses different types of breathing techniques and helps improve flexibility over time.

Here’s a few benefits of practicing yoga as you age:

• There are different types of yoga styles and practices. That means you or your loved one will be able to find the right class for your body type and needs.
• According to Healthline, there’s plenty of benefits of mindfulness in those who practice yoga. Pursuing yoga can help expand the mind and help relieve stress. This can help you empower your mind as well as help you relieve stress.
• You get to try different exercises. Yoga exercises are filled with different stretches and techniques that can help you work out different parts of the body. Because of the variety, you or your loved one will get to work out different muscle groups during a yoga session.

Many fitness centers are beginning to offer yoga classes geared towards older individuals. Think about enrolling in a yoga class for the health benefits!

Tai Chi

Tai Chi is a Chinese martial art practice centered on self-defense, mindfulness, and health. If you’re an older person interested in self-defense and meditation, Tai Chi classes might be perfect for you this summer.

Tai Chi can be studied by individuals of all ages. There are different styles of Tai Chi, including seated exercises, making this exercise accessible to people with different body types.

Some benefits of learning Tai Chi, according to Harvard Health, are:

• Balance training. Because Tai Chi is centered on performing different movements, you’ll strengthen your body over time. As you train your body, you’ll reduce your risk of falling as you build up your muscles.
• Relaxes your mind. Tai Chi calms your sympathetic nervous system through breathing techniques. That means when you study Tai Chi, you’re undergoing a practice that can relax your body and mind.
• There is a variety of motions. In Tai Chi, there’s many different exercises you can do based on your age and skill level. Exercises such as shoulder circles and slower forms can help an older individual get started learning Tai Chi.

Tai Chi is a great exercise for seniors because you can choose the style that’s best for you or your loved one. Whether you want more exercise or mindfulness, Tai Chi has different styles you can try.

Consider Tai Chi if you’re looking for an exercise that will expand your mindfulness while you work out.

Sources

• https://www.saberhealth.com/news/blog/swimming-for-seniors
• https://www.arthritis.org/health-wellness/healthy-living/physical-activity/walking/12-benefits-of-walking
• https://www.cyclingity.com/benefits-of-cycling-for-seniors/#1_It_is_a_low_impact,_lowstress_exercise
• https://www.healthline.com/nutrition/13-benefits-of-yoga
• https://www.health.harvard.edu/staying-healthy/the-health-benefits-of-tai-chi

Saber Healthcare is an organization dedicated to providing consultant services to long term care providers. This article is for informational purposes and is not meant to be seen as professional advice. Please consult with a medical expert before relying on the information provided.