Age-Inclusive Exercise Options for Older Adults (and Ones to Avoid!)

While the motivation to exercise may plummet with age, activity is essential for one’s physical and mental health. No matter your age, don’t forget to incorporate physical exercise into your life!

 Depending on your age and physical capability, your recommended activity range will change. The CDC recommends an average of at least 150 minutes of moderate activity per week for adults aged 65 and older. There is an extensive body of research which illustrates that regular activity in older adults reduces anxiety, improves cardiovascular health and assists cognitive function. When deciding what type of exercise you pursue, focus on activity that targets aerobic, flexibility-based, balance, and strength. Refer to the guide below for some examples of good exercise options (and bad ones too). 

Activity to Pursue 

1.     Aerobic: From walking to dancing, there are various ways of getting aerobic exercise. Water aerobics are great workouts, especially for older individuals. Water activities are particularly popular among older adults because they make exercise easier for those with age-related conditions like arthritis. Additionally, water creates a safe space for exercising that reduces the risk of falling.  

2.     Flexibility: Yoga is a great exercise option for those looking to improve their flexibility. For example, restorative yoga focuses on slow transitions between poses, at times using props to support the body. This makes it very inclusive for older people with various physical conditions. 

3.     Balance: Tai Chi is a form of martial art which emphasizes awareness and presence. Often described as “moving meditation,” this practice usually involves the performance of various postures and poses. It can help improve one’s balance, reducing the risk of potential falls. 

4.     Strength: Light strength training with dumbbells and resistance bands works the muscles in a safe and productive way. This form of exercise can be done in the comfort of one’s own home, making it easily accessible.

 

Activities to Avoid

1.     Older adults should avoid activity that includes a risk of falling. As many as 800,000 people are hospitalized every year due to falling-related accidents. Thus, older adults should avoid outdoor-based hobbies like skiing, biking, and rock-climbing. The app, FitOn, even developed a fall-prevention course; the course teaches people how to fall-proof their home, raises awareness about common mistakes, and provides first-aid advice. 

2.     Extremely vigorous activity that increases the heart rate dramatically should be eliminated. This includes high-intensity interval training, heavy-weight training, and long-distance running. These types of exercises put significant stress on the heart and lungs, both of which may be compromised with age. Unless you are trained or certain about your body’s capacity, it is best not to engage in this kind of activity. 

3.     Power and hot yoga can be harmful too. While some types of yoga are quite beneficial for older adults, hot and power yoga can be too strenuous on the body. Exposure to extreme heat can cause illnesses like heat syncope, rash and edema at an older age.  

 

Regardless of what you are interested in, remember to pursue physical activity that you enjoy and is safe!

— Eugenia Shakhnovskaya