Tag Archives: seniors

Healthy Exercises For Seniors: Build A Workout Regimen

However, just repeating one type of exercise or activity actually lowers the potential benefits. The ultimate goal of exercising is to be creative and well-rounded, regularly alternating between all four types of exercise to reap the maximum benefits, and choosing healthy exercises for seniors that will help you build a healthy and realistic workout regimen.
Endurance activities are also known as aerobic activities, and are responsible for strengthening and improving overall health of the heart, lungs and circulatory system. Endurance activities will increase heart rate and accelerate breathing, which helps strengthen the body and improve overall fitness, as well as lowering the chance of developing diabetes, osteoporosis and heart disease.

Organized sports are great endurance activities, and the competition and teamwork associated with them provides great motivation. However, endurance activities can be done inside and around the house as well.

Endurance Exercises:

  • Tennis
  • Golf
  • Seated volleyball
  • Walking
  • Stationary Bicycle
  • Bowling
  • Dancing
  • Gardening
  • Sweeping
  • Mopping


Strength training is an important part of a well-balanced exercise regimen and requires pushing or pulling weight. Age isn't excuse to avoid strength training, as even small changes in muscle strength can lead to noticeable increases in the ability to perform everyday functions, like getting up from a chair, climbing the stairs or playing with grandchildren.

It is important to include both upper-body and lower-body strengthening exercises into your routine, and to make sure you progress slowly by gradually increasing the amount of weight used to build strength.

Strength Training Exercises


Balance training is perhaps the most important type of exercise for aging adults because improved balance lowers the risk of falling and can help avoid injuries and disabilities that come along with a fall. For safety, it is best to start off doing balance exercises with a sturdy chair or person to hold on to, and gradually reduce the amount of support you need.

Balance Exercises:


Flexibility exercises are also known as stretching exercises and are great for improving freedom of movement which can improve ability to complete everyday activities such as getting dressed. However, it is important to remember that stretching, although very beneficial, will not improve strength or endurance, so it should only make up a part of an overall regimen.

There are many different flexibility and stretching exercises for each part of the body. By alternating exercises in these areas of the body, gradually they will become more limber and will increase overall mobility.

Flexibility Exercises:

Overall it is important to remember that any exercise is good exercise, but to maximize the benefits and increase strength, endurance, balance and flexibility that all four areas must be worked on independently. Craft an exercise plan that alternates between these four types of activities so that it is easy to incorporate all of them in a creative, organized way, and remember to always progress slowly and safely.

At American In-Home Care, we always refer qualified, screened, care providers that can assist you with your in-home care needs, including mobility and exercise. Contact a Client Care Liaison at any time to set up a free assessment of your in-home care needs; they can provide you with additional information about which care options are right for you and your family. We are available to take calls 24/7 at 1-844-505-0004.

Healthy Exercises For Seniors

Active Aging: Tips for Getting And Staying In Shape

Physical activity is the key to healthy aging, but by age 75, one in three men, and one in two women engage in no physical activity. This is a disheartening statistic considering all of the evidence linking physical activity in older age to benefits such as decreasing the risk of dementia, lowering the chance of falling, and increasing the quality of life for those living with chronic conditions.

So why are so many older adults inactive? The task of beginning to exercise again can seem daunting or painful, and there is a general lack of motivation. However, when considering the benefits, there shouldn't be excuses to avoid getting out and moving. We have compiled a list of several tips to help ease the transition back in to exercising, and to make active aging a normal part of life.

Getting Started

You have taken the first step. You have made the decision to start reaping the benefits of physical activity. Now where do you start? First off, it is important not to be too hard on yourself, whatever has kept you from exercising thus far is in the past now, and you are on the way to getting back to your activities. Here are a few easy steps to follow to get your exercise routine back on track:

1. Think about the reasons you want to start exercising

When you think about specific reasons you want to get active again - be more social, alleviate pain, spend time outside, strengthen muscles - and set small goals to get there, it helps to create motivation and gives you something to work toward. If you ever have to take a break from exercise in the future, remembering these reasons can help you get started again.

2. Make a physical activity plan

Plans help you stay motivated and organized. Once you have decided why you want to exercise, draft up a plan to get the process underway. Your plan should include reasons for getting active, short and long term goals, specific activities, and details about where, when and who will be exercising with you.

3. Start at a comfortable level of activity and gradually build back up

All older adults who are planning to get back into an exercise routine should first talk to their doctor to discuss what is right for them. However, for seniors that are just getting active again, it’s best to start with 5-10 minutes of moderate physical activity per day, and gradually build up to the desired amount.

4. Try an activity you have never done before

It is easier to get back into exercise if you are excited about the activity, new types of exercise can provide this excitement. Low impact exercising is easier on your body, especially your joints. Try something in the water - water aerobics and swimming are great for older adults. Tai Chi and yoga are also fun ways to get moving.

Staying Active

The hard part is over. Getting started after a long break from exercise is the most difficult. Staying active should be fun and feel easier because your body is undergoing noticeable benefits. If you ever have to take a break from activity, don't be too hard on yourself, just pick back up where you left off. Here are a few tips for maintaining an active and healthy lifestyle:

1. Make time for exercise

It's good to exercise in the morning to avoid getting to busy later in the day. Also, evidence shows that you are more likely to exercise if it is convenient. Try to combine physical activity with something that is already part of your day, such as walking every aisle at the grocery store

2. Stick to your exercise plan

Use your exercise plan to keep you organized and on track, and keep updating it so that it picks up the pace to reflect your new energy and abilities. Not only will this keep you going, it's a great way to see how far you have come which is just some added motivation

3. Make it social and fun!

Exercise shouldn't feel like a chore. Do things that you think are fun and you are more likely to keep at them. Some of your favorite hobbies are already great exercise - golf is good for flexibility and gardening is a useful strength training exercise. Exercising with friends can boost morale and motivation, and it keeps you in touch with your buddies.

Now that you have some useful tips that are easy to implement, take the first step and get moving. Small changes in your daily routine can lead to wonderful benefits that improve your quality of life. Make the healthy choice and get active today, your body and your mind will thank you.

At American In-Home Care, we always refer qualified, screened, care providers that can assist you with your in-home care needs, including mobility and exercises. Contact a Client Care Liaison at any time to set up a free assessment of your in-home care needs; they can provide you with additional information about which care options are right for you and your family. We are available to take calls 24/7 at 1-844-505-0004.

Active Aging