By Judy O’Gorman Alvarez
The term senior may feel a bit insulting – or at least premature – the first time you get an introductory mailing from AARP, but among the discounts, Social Security checks and Medicare research you are privy to, fitness health experts agree, exercise is one thing the human body needs regardless of how old it is.
So, whether you’ve been a moderate athlete or a couch potato, developing a fitness routine is essential for maintaining a healthy mind and body.
According to the Centers for Disease Control and Prevention (CDC), individuals 65 years or older should engage in aerobic, muscle-strengthening, and balance activities every week. That includes weekly aerobic physical activity totaling at least 150 minutes at moderate intensity. This could be 30 minutes a day, five days a week or 75 minutes of vigorous activity or an equivalent combination of activities at moderate and vigorous intensity levels.
In addition, seniors should include at least two days of exercises or activities that strengthen muscles and find ways to improve their balance.
Those who have trouble meeting these recommendations should strive to be as physically active as their condition allows. Remember that some physical activity is better than none at all.
Your health benefits will increase with the more physical activity you engage in. Seniors may find that some of the immediate benefits of physical activity include improved sleep quality, reduced feelings of anxiety and lowered blood pressure.
Physical activity may also contribute to long-term benefits such as reducing the risks of depression and developing dementia (including Alzheimer’s disease); lowering risk of heart disease, stroke and type 2 diabetes; and lowering risk of eight cancers, including bladder, breast, colon, endometrium, esophagus, kidney, lung and stomach.
In addition, staying active can help contribute to maintaining a healthy weight, improving bone health and enhancing balance and coordination, thereby reducing the risk of falls. Emerging research suggests physical activity may also help boost immune function.
Exercises to Keep Seniors Fit
Experts agree – physical activity is crucial for people who aspire to maintain their overall health as their bodies age. Exercise improves flexibility, contributes to a healthy weight, reduces the risk for chronic illnesses, and may even help people maintain their independence longer than their grandparents were able to.
The good news is that exercising regularly doesn’t have to be high-impact or strenuous to have a positive effect. Plenty of exercises are geared toward seniors that feature gentle yet powerful movements and address specific needs, like strength, bone health, cardiovascular health and balance. Although many fitness routines are safe, it is best to consult with a doctor or another health care professional prior to beginning a new regimen to learn which activities are appropriate for individual needs and health conditions.
Cardiovascular Activities
It’s essential that seniors increase their heart rate and improve or maintain their endurance. These activities are ideal for boosting your heart rate to achieve the recommended 150 minutes of moderate-intensity aerobic exercise per week:
• Brisk walking. Walking is a simple activity that requires no equipment and can be done almost anywhere – even in front of a television. Walking at a brisk pace will raise one’s heart rate.
• Swimming. Swimming and water-based activities are enhanced by the buoyancy of water, which reduces stress on the joints.
• Cycling. Whether riding on a stationary bike or a traditional one, cycling is a low-impact way to boost cardiovascular health and strengthen leg muscles.
• Chair marching. Individuals with limited mobility can march in place while seated, an activity that can still elevate the heart rate.
Strength Training
The CDC advises engaging in strength training at least two days per week for older adults. This doesn’t necessarily have to involve lifting weights. Body-weight exercises are quite effective, too.
• Stand up. From a seated position, stand up without using your hands and sit back down. This works the legs, hips and core.
• Wall push-ups. This modified push-up builds upper body strength without putting strain on shoulders or wrists.
• Resistance bands. Using resistance bands in varying strengths can effectively work arm and leg muscles.
Maintaining Balance
Seniors need to focus on exercises that promote balance, which can help prevent dangerous falls.
• Single-leg stands. Standing on one leg while holding on to a chair or counter for support is a start, with a gradual build-up for longer lengths of time.
• Sobriety walk. Individuals can walk a straight line as if they are proving sobriety to a police officer, by placing the heel of one foot directly in front of the toes of another.
• Gentle hop. Hopping – or stepping – gently from one foot to another is another balance technique to master.
These are just some of the exercises that are ideal for seniors who are returning to exercise or new to daily fitness. If you need more motivation, consider working with a personal trainer experienced at helping seniors get fit or attending a class geared toward senior exercise, like gentle yoga.
The article originally appeared in the July 24 – 30, 2025 print edition of The Two River Times.
