What You Need to Know about Senior Fitness
We often hear from our senior citizen patients about the fitness activities they used to do but can’t anymore. And while it can be true that certain physical activities such as running, playing high-impact sports, or hiking steep inclines aren’t as feasible for many seniors, there are plenty of other ways to practice physical fitness at this age.
May 29th marked National Senior Health and Fitness Day, and this is a great opportunity to focus on fitness ideas, benefits, and tips for those over the age of 65.
While physical fitness is very important for people at every stage, it becomes even more vital as our bodies age. Physical exercise is shown to improve mood, lessen feelings of anxiety and depression, lower your risk of type 2 diabetes and heart disease, reduce pain, and even improve cognitive skills. In short: dedicating time and energy to fitness, even if you haven’t exercised before, can keep you doing the activities you enjoy and allow you to be happy and independent doing them.
If you’re inspired to start, or spruce up, your fitness routine as a senior citizen, we have some ideas for you. After consulting with your Fountain Hills medical team, consider these guidelines:
Aim to include all four
The National Institutes of Health recommends focusing on four categories of fitness for the greatest health benefits:
- Endurance – aerobic activity that gets your heart rate up
- Flexibility – stretching or yoga, for example
- Strength – weightlifting, using resistance bands, or using body weight to build and maintain muscle tone
- Balance – this can include yoga, walking backwards, standing on one foot, and many more ideas found on this GoodRx website: The 8 Best Balance Exercises for Seniors – GoodRx
Better yet – consider using your fitness routine as a time to connect with others. Harvard Health reports that older adults who enjoy a strong social life may experience less depression, a longer life span, fewer negative feelings, and greater positive moods. Improving your physical health while maintaining your social wellness is a form of multitasking we fully support!
Start slowly, but then ramp it up
Especially if you’ve been out of the exercise game for a while, it’s important to start slowly to avoid injury. And then once your body becomes accustomed to this new routine, aim to raise your heart rate a few times per week. Contrary to popular belief, it’s just as important for senior heart health to get vigorous exercise a few times per week as it is for younger people. While slow and gentle exercise does have its place, don’t be afraid to raise your heart rate while exercising.
*Keep in mind that because heart rates tend to lower with age, seniors shouldn’t push to achieve the same heart rate as they did when they were younger. Always talk with your medical team at Fountain Hills Medical Center to determine the recommended level of exercise and ideal heart rate for you. Your doctor at FHMC will look at your health history and your current abilities and help guide you to an exercise routine that’s right for you.
How often is often enough?
We recommend that those aged 65 and over should aim to be active every day, do aerobic exercise at least 3 days per week, as well as practice strength/balance/flexibility activities at least 2 days per week.
At Fountain Hills Medical Center, we encourage you to consult our team before starting any exercise routine. We can help you determine some good options for physical activity, answer any questions you might have, and discuss any warning signs to watch for while exercising. We believe that good health at every age includes physical fitness, and we’re here to offer confidence, support and encouragement to you on your fitness journey.
