Feel Like You're 25
Staying active is important in all stages of life, but especially as you age. As you get older, it will be more difficult to bounce back from high-intensity workouts, and you may find your mobility reduced. Rather than cutting out exercise entirely, switching to low-impact workouts will help keep your brain & body active.
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1. Walking
Walking is one of the most popular forms of exercise for seniors, and one of the easiest! Incorporating regular walks into your exercise regime can help slow the aging process, potentially adding a couple years to your lifespan. The best part is that you don't need any fancy equipment or training.
2. Yoga
Yoga is immensely popular for getting your blood flowing and calming your mind. The slow, mindful rhythm of yoga can help to strengthen your core, improve your balance, and soothe a racing mind. A few minutes of yoga before bed can also improve sleep.
3. Tai Chi
Most martial arts fall firmly on the high-impact end of the scale, but not Tai Chi! Using gentle, circular movements Tai Chi strengthens not only your body, but also your mind. Who says exercise can't be relaxing?
4. Dancing
Exercise doesn't have to be grueling; it can be a ton of fun! Ballroom dancing, barre, or even dancing in your home to your favorite song is a wonderful way to get your blood pumping. Sometimes the best workouts are the ones that don't feel like exercise.
5. Cycling
You never forget how to ride a bike, even if it's been a while. Cycling helps maintain your muscles, joints, and cardiovascular system, If you don't feel confident riding on bumpy trails or want to stay warm in the winter, a stationary bike is a wonderful way to stay active.
6. Swimming
Many people struggle with arthritis as they age, which can make putting any amount of pressure on joints debilitating. The buoyancy and temperature of the water not only relieves joint stress, but can even help reduce swelling. Swimming is an excellent way to get exercise in colder months.
7. Water Aerobics
As we said, swimming is a popular exercise option for many seniors. However, lane swimming is not your only option if you want some aquatic exercise. Water aerobics provides a wonderful alternative to the monotony of solo swimming while offering the opportunity to make friends.
8. Chair Exercises
If you use a wheelchair or otherwise have limited mobility, you don't need to worry about missing out on the benefits of exercise. Chair exercises can improve function in your arms, legs, and core. Shoulder stretches and leg lifts are two great places to start.
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9. Weight Training
Weight training isn't just for protein-guzzling gym bros. In fact, you don't even need weights, you can use whatever you have around the house. The key with weight training is keeping up a routine, gradually increasing the weight once you've built up some muscle.
10. Resistance Bands
If you're worried about losing muscle mass or mobility as you age, resistance bands can help you stay spry. These bands are inexpensive and small, making them easy to use even when you're on vacation. Resistance training can be especially beneficial if you're recovering from surgery.
11. Gardening
Yep, gardening counts as exercise too! All that kneeling and bending is a workout in disguise. The best part is that you aren't just helping yourself, you're also beautifying the planet!
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12. Step-Ups
You don't have to go to the gym to get a wonderful workout. Step-ups and step aerobics can be done in the comfort of your own home while watching your favorite show. The best part of step-ups is how versatile they are; you can use a stairmaster, a block, or your stairs at home.
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13. Stretching
If you don't have the energy or mobility for a traditional workout, there are a ton of simple stretches you can do. Stretching not only helps strengthen muscles, but it can also improve posture and ease chronic pain. Rotational stretches, cat-cow stretch, and should blade squeezes are just a few examples.
14. Golf
Golf is one of the most popular sports among retirees for a whole host of reasons. Golf is lightly competitive, fun, and can take up a lot of time that would otherwise be spent sitting at home. The only potential drawback is that golf can involve a lot of walking; however, this can be easily remedied by using a cart.
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15. Pickleball
Pickleball has all the fun and strategy of tennis but puts far less stress on your joints. The competitive nature and social stimulants of pickleball make this sport a great way to build connections while keeping your brain sharp. It's no wonder that pickleball is one of the most popular sports among seniors.
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16. Pilates
Pilates may be popular among women in their twenties, but that doesn't mean it can't be enjoyed by people of all ages. Pilates is another example of a low-impact workout that can help soothe stiffness and improve posture. While Pilates can seem intense, there are a ton of beginner and senior-friendly programs.
17. Wall Push-Ups
While upper body strength is essential for maintaining independence, getting down to the ground for traditional push-ups can be difficult. Wall push-ups are an excellent low-impact alternative. Wall push-ups can help tone both your back and arms.
18. Elliptical Exercises
The gliding motion of an elliptical machine is perfect for those with arthritis or sensitive joints. An elliptical provides a balanced, full-body workout that allows you to push yourself while maintaining security. You can also adjust the resistance of the machine without making your heart race.
19. Heel-Toe Walks
Fall risks can be a serious stressor for seniors and their loved ones. One way to reduce the risk of falling is by focusing on balance and improving coordination. Heel-toe walks are an easy way to make coordination fun.
20. Total Body Resistance
You may not have heard of total body resistance training or TRX before it's one of the best exercise forms for older adults. TRX may look intimidating but it's an excellent way to improve flexibility and joint health. TRX is extremely adaptable for beginners and those with limited mobility.
