Top 4 Exercises For Older Adults

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How old is too old to compete in a triathlon? Dorothy Erlanger just showed us that there is no age limit. Erlanger completed an Olympic-length triathlon at age 73, swimming a mile, running a 10K, and biking 25 miles, a major accomplishment for any age. After ten years away from training, Erlanger returned to triathlon training four months before completing her triathlon. An ovarian cancer survivor and an advocate for cancer detection, treatment, and research, Erlanger hopes her grit and determination are an inspiration for other older adults who have fallen off the exercise wagon.

Less than half of adults over age 50 are physically active, according to the National Institute of Health. For those over 65, only 15 percent are active, the recommended 150 minutes per week. A majority of older adults are active for only 5 percent of the day. Inactive and sedentary lifestyles bring a long list of health risks that continue to grow as the research expands. Sometimes called the new smoking, sitting raises your chances of heart disease, stroke, cancer, type 2 diabetes, dementia, osteoporosis, and more.

Your body does not maintain muscles or bones as well after age 50. And by 80, more than half of adults have muscle weakness as muscle mass is even more difficult to gain or maintain. Some of the factors for these changes are biological, but inactivity is the biggest contributor. Fight back against time and aging by exercising.

Ways to Be Active as an Older Adult

Exercise keeps you young, energetic, and healthy for longer. Aerobic exercises or cardio exercises keep your heart and brain young. Balance exercises improve quality of life, letting older adults continue to live out their daily lives more independently and with less pain. In order to keep muscles in shape, older adults must add regular strength training into their lives. Balance and strength training make the biggest difference for older adults in maintaining their daily activities independently. A combination of all of these types of exercises provides the most benefit.

But where do you begin? You may not be ready to sign up for a triathlon and follow in Erlanger’s footsteps. She had completed multiple triathlons, including a full Ironman, before taking on this inspiring task of returning to triathlon competition after a decade break. But what types of exercises are safe for someone who has not been exercising regularly?

Tips for Older Adults Exercising

First, be aware of the risks of injury that increase as you age. Because muscle mass and bone health deteriorate over time, if you have been inactive for a while, start slow and consider low impact options.

Discuss your exercise plan with a healthcare professional.
Remember to drink plenty of water. Hydration is also essential for a healthy exercise routine. Water is necessary for proper function throughout your body, including your heart and your brain.
Remember to stretch afterward. Stretching is an often overlooked but essential part of any exercise routine. Older adults need to remember this, as stretching relieves pain, keeps joints and muscles healthy, and allows them to keep up with daily activities for longer.

Resistance Bands

Many studies have demonstrated that resistance band training is ideal for older adults to exercise. This kind of exercise is a safe, effective way to strengthen bones and muscles with a low risk of injury. Resistance bands are a good way to reenter an active, healthy lifestyle if you are new to exercise or have not been active for a while.

Yoga

Yoga combines strength, stretching, and mindfulness, all of which benefit older adults and help maintain and improve quality of life. There are many different variations and approaches to yoga, so you can choose one that best fits your goals and needs. Yoga can lower your risk of heart disease, help manage diabetes, and improve your mind and mood.

Tai Chi

For many older adults, a fast-paced, high-impact exercise plan is not possible or wise. Tai Chi offers many of the same benefits of more intense workouts but in a gentle, low-impact manner. Tai Chi can help relieve pain, improve your sleep, and give you a greater sense of calm while also helping with major health concerns.

Walking

A simple exercise that many people can easily work into their daily life, walking is an effective way to combat all sorts of health problems, including heart disease. Not only that, walking benefits mood and brain function. Walking is one of the easiest exercises to take up. All you need is a good pair of tennis shoes, and you can head out your door for a walk.

Find an exercise that suits your life and body. The most important thing is to get out and move.