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Best Senior Fitness Routines and Programs

A senior taking a group class

Get Ready, Get Fit: Go

Apart from helping with weight loss, maintaining strength and promoting an overall feeling of well-being, exercise programs for seniors can increase longevity and quality of life by reducing the impact of diseases such as osteoporosis and diabetes. The Centers for Disease Control and Prevention recommends that healthy adults ages 65 and over build around 150 minutes of moderate activity into their week. Stanford Lifestyle Medicine suggests adults over 50 should choose exercises that promote three aspects of fitness: strength, endurance and balance. Their reviewers found similarities in fitness benefits depending on whether the exercise was low- or high-intensity. 

Timing Is Everything

Depending on whether you’re already active or just getting back into exercise, you could break the 150 minutes into blocks to fit your goals. Try twice-daily blocks of activity for just 10 to 15 minutes a time. Slowly build up to one block of 30 minutes a day, four or five days a week. However, it’s important to remember not to get too wrapped up in how many hours you’re exercising each week because even a little bit of exercise is better than none at all. If you’re able to get to the point where you’re exercising three hours a week, you have a 50% reduction in all-cause mortality. Before starting a new senior fitness routine, check in with your doctor to make sure it’s appropriate for your abilities and existing health conditions.  

Pay Attention. Stay Safe.

You’ll get a variety of benefits without having to overdo it. Drink plenty of water before and after you work out and sip a little during the activity to stay hydrated. Stop if you: 

  • Feel pain 
  • Experience tightness in your chest or throat 
  • Have difficulty breathing 
  • Get dizzy 

No Sweat? Yes, Sweat!

There are many senior fitness plans out there – so how do you choose the right one for you? What we are able to do and what we get out of exercise changes as we age. Whereas endurance or strength was once a single focus, for seniors there’s usually a shift to functional, whole-body fitness in order to preserve independence and quality of life. Senior fitness programs that emphasize strength, mobility and balance are especially effective. Here are five of our favorites: 

Swimming 

Swimming is often found in senior fitness routines, and for good reason. It’s a whole-body, low-impact sport that increases cardiovascular endurance and muscular strength. There’s minimal stress on bones and joints, and since you’re supported by the water, you won’t hurt yourself if you lose your balance. 

Cycling 

For seniors who can’t participate in high-impact activities like running, cycling increases leg strength and takes you outdoors. It’s also been shown to be good for heart and brain health. Prefer to cycle indoors with a stationary bike? You’ll get a great workout — and you won’t have to worry about the weather. 

Pilates 

Pilates is a low-impact strength program that focuses on your core. The slow and controlled movements are usually performed on a special machine, and the exercises are intended to improve flexibility and balance. Take a beginner’s class to learn the correct techniques. 

Bodyweight Exercises 

Exercises such as squats, overhead presses and sit-ups are examples of functional movements you do every day: standing up from a chair, putting something on a shelf, getting out of bed. Practice these exercises using just your bodyweight to build strength and stamina. As your endurance improves, add weight with dumbbells, heavy cans or a water-filled gallon jug. 

HIIT (High Intensity Interval Training) 

A more intense option for a senior fitness plan, this form of exercise alternates periods of activity with rest. It’s extremely effective at burning calories and raising metabolism. In a typical 10-minute workout, you might do a different exercise every minute on the minute. For example, you would perform as many sit-ups as you could within 40 seconds, rest for 20 seconds, and then immediately move on to the next movement, say push-ups, performing as many as you could for 40 seconds, rest for 20, and so on.   

How to Get Started

It’s easier than ever in this day and age. Mobile apps, YouTube channels, self-help books, podcasts: all offer a wealth of tips and information on exercise programs for seniors. But without a plan, objectives and support, it’s hard to stick with it. Let us help — we can create a fitness plan that combines smart goals with the proper motivation to keep you on track. 

And physical fitness is only one part of aging gracefully. Proper nutrition, vibrant social connections, emotional resilience — all these play a part in lasting well-being. As a Life Plan Community, Regency Oaks offers a range of daily group and personal training fitness classes, and wellness programs for every dimension of your health. From health-prolonging exercises to nutritious meals prepared by trained chefs, we make sure to prioritize each resident’s health to the fullest. To learn more, call us at ​727-330-2142, use our Community Assistant chat feature or contact us here. We’d love to show you around our community!