Golden Moves: A Fun and Straightforward Guide to Exercise for Seniors for a Vibrant Life

You’ve reached the Golden Years. You’ve retired, the kids have flown the nest. It’s time to sit back in the easy chair, relax and enjoy! Wrong, wrong, wrong. It's time to get moving, grandma and grandpa! The secret to staying young at heart is to stay active, and there's no better time to start than now. Senior exercise is crucial for good health. But you don't need to run a marathon or climb Mt Everest to see the benefits. Walking, stretching, and yoga are the perfect combination for seniors who want to keep fit, flexible, and fabulous.

WALKING – the entrance to fitness heaven

Maybe you used to be a marathoner, long distance runner or power walker, but your body has ageed and is not as eager to race the clock. Not to worry. Walking is still the perfect low-impact senior exercise.

Benefits

• Improved cardiovascular health
• Increased mobility and flexibility
• Enhanced balance and coordination
• Weight maintenance
• Stress reduction
• Socializing with fellow walkers
• Free
• You can do it anywhere

Tips

• Warm up first with a slow walk
• Walk at a comfortable pace
• Wear good, comfortable walking shoes
• Walk with others
• Stay hydrated

STRETCHING - Reach for the stars (or at least your toes)

Aging muscles and tendons lose elasticity, so it becomes harder to do everyday tasks. Stretching helps to:

• Increasing range of motion
• Promoting better posture
• Alleviating muscle pain and discomfort
• Reducing the risk of falls
• Enhancing relaxation

Tips

• Warm up first
• Concentrate on the areas that need the most stretching, such as your back, hips and legs
• Hold each stretch for 15-30 seconds
• Breathe
• No bouncing!
• Be consistent – stretch 2-3 times per week

YOGA

Yoga is a low impact workout that combines controlled breathing, meditation and physical poses. So it’s an excellent choice for seniors to improve overall well-being

Benefits

• Increased flexibility
• Better posture
• Improved strength and endurance
• Relief of stress and anxiety
• Better quality of sleep
• Social interactions with group members

Tips

Find the right class. A gentle yoga class or senior specific exercise program that caters to the needs and restrictions of older adults

Modify poses when you need to

Practice consistently

Focus on your breathing

Be patient and enjoy!

OFF THE FLOOR

For some seniors, getting down on the floor and back up again can be a real challenge. Fear not – there are plenty of exercises you can do without ever having to touch the ground. Here are some floor-free exercise ideas to keep you fit and active:

Chair Exercises - Can improve flexibility, strength and balance while seated. Here are some that are popular:

• Seated marches: Lift your knees one at a time, as if marching in place.

Chair squats: Stand up and sit down repeatedly, using the chair for support.

Seated leg lifts: Extend one leg out straight and lift it up and down.

Chair twists: Hold onto the back of the chair and gently twist your upper body from side to side.

Wall Exercises - Using the wall for support can help seniors with balance limitations

• Seated marches: Lift your knees one at a time, as if marching in place.
• Chair squats: Stand up and sit down repeatedly, using the chair for support.
• Seated leg lifts: Extend one leg out straight and lift it up and down.
• Chair twists: Hold onto the back of the chair and gently twist your upper body from side to side.

Standing balance exercises - Improving balance is crucial to prevent falls

• Single-leg stands: Stand on one foot and hold for 10-15 seconds, then switch to the other foot.
• Heel-to-toe walk: Walk in a straight line, placing your heel directly in front of your opposite toe.
• Side-stepping: Step to the side with one foot and then bring the other foot to meet it, moving laterally.

Resistance Bands – can be used for strengthening nearly every part of the body.

           Biceps curls, Rows and leg abduction are some of the most popular

SENIOR EXERCISE PROGRAMS

Group exercise classes for older adults can be fun and a great place to make new friends

Here are some of the popular programs:

SilverSneakers is a comprehensive fitness program designed specifically for seniors. It offers access to gyms, fitness classes, and a supportive community of like-minded individuals. Many insurance plans, including Medicare, offer coverage for programs like SilverSneakers. SilverSneakers classes include:

• Classic: A combination of strength training, flexibility, and balance exercises.
• Yoga: Gentle yoga poses and stretches to improve flexibility and balance.
• Cardio: Low-impact aerobics classes that get your heart pumping.

EnhanceFitness is another evidence-based group exercise program designed to help seniors improve their strength, flexibility, balance, and cardiovascular health. The classes are led by certified instructors and can be adapted to meet the needs of participants with varying fitness levels.

Ageless Grace is a unique program that combines physical and cognitive exercises to keep both the body and mind sharp. The program consists of 21 simple tools for lifelong comfort and ease, which can be performed in a chair or standing. Ageless Grace focuses on playfulness, creativity, and a sense of fun.

FitLot is an innovative program that aims to make fitness accessible to everyone by installing outdoor fitness parks in communities across the United States. These parks feature specialized equipment designed for seniors and provide a fun, social environment for older adults to stay active.

Senior Centers and other local organizations often offer classes in Tai Chi, Zumba Gold and Strength Training.

KEEP MOVING, KEEP LAUGHING, KEEP LIVING

The golden years are a time to savor life and all its pleasures. But that doesn't mean you have to slow down – far from it! By incorporating walking, stretching, exercise and yoga into your routine, you're giving yourself the best chance to stay active, healthy, and happy well into your golden years.

And remember – laughter is the best medicine. So as you walk, stretch, and bend your way through this wonderful stage of life, don't forget to have a good chuckle along the way. After all, it's never too late to be young at heart.