Fitness and exercise ideas for older adults and seniors

No matter one’s age, physical fitness can be difficult to achieve and maintain, requiring time, patience, commitment, and perseverance. As one gets older, maintaining physical fitness can become even more difficult for a variety of reasons: pain, physical disabilities, lack of motivation, access to exercise facilities, even social awkwardness or embarrassment. However, it is never too late, and rarely too difficult, to create and maintain an exercise routine that works for you.

It’s common knowledge that exercise and fitness are good things, but their true benefits can go underestimated, particularly by those who have not felt the need to incorporate regular exercise previously. The benefits of exercise are endless: improved mood, improved mental health, longer life, improved sleep, reduced risk of disease, weight control, sharpened learning skills, and more. And because old age is correlated with issues in many of these areas, exercise can be particularly beneficial to older adults. 

There are four main types of exercise, and it is important to incorporate a mixture of them into your routine. The four most important categories of exercise are:

If you are new to regular exercise, or if you have been in an off-period for some time, it is crucial to start slowly and gently. Too much exercise all at once can throw off your body and lead to pain and injuries. It can be a good idea to start by incorporating small chunks of exercise into your daily activities. For example, you could walk around your house during commercial breaks, or stretch while watching TV. You could also try walking or biking to local destinations rather than driving. Starting off this way can make the idea feel a bit less daunting.

Another great way to keep yourself motivated is to make it a fun social event. Instead of sitting passively with friends and family, consider going on walks, hikes, bike rides, or swims. If you don’t automatically warm to these kinds of exercise, doing them with friends and family can keep you distracted, and even help to create a positive association in your mind. 

Similarly, adding some social pressure can be a great motivator to keep up your exercise habits. Attending a class at your local gym, yoga/Pilates/dance studio, swimming club, martial arts studio, etc. can not only teach you about that form of exercise, but also help you keep a consistent schedule, meet new people, and get you out of the house.

However you choose to do it, it is so important to exercise for both physical and mental health. If you feel that most forms of exercise are too painful or challenging, consult your doctor and consider physical therapy for any injuries or pain you may suffer from. 

Finally, don’t be too hard on yourself. You don’t have to exercise every day! Something is better than nothing, and you should follow your own instinct and go at whatever pace suits you.

— Rachael Alberts