6 exercises to get over-60s moving and thriving
Give your mental and physical health a boost by opting for one of these inexpensive, easy exercises.
If you’ve never been particularly active, chances are you’ll be less inclined to start as you head into your retirement years… and yet, this is exactly when movement becomes more important than ever.
Beyond improving strength, flexibility and balance – which helps prevent falls and keeps bones strong – joining a walking group or signing up for a gym class is a great way to keep your social life (and your mind) active. Here are six simple, effective exercises to keep you moving, feeling good, and living life to the fullest.
- Walking
Put on a comfortable pair of shoes and start by just walking to the end of the block and back, and build up gradually until you are walking for 15-30 minutes. A great way to motivate yourself to start moving is to invest in a fitness tracker or pedometer. These devices can be set to prompt you to take a certain number of steps every hour. The more sophisticated types also measure your heart rate, which is reassuring if you are just starting out and are afraid of overdoing things.
While you are walking and enjoying the fresh air, you are also getting your daily dose of Vitamin D, the sunshine vitamin. This is essential for healthy bones and teeth, and may reduce the risk of colds and flu, hair loss, certain types of cancer and cardiovascular disease. If you plan to be outside for any length of time though, take a hat or sunscreen to avoid sunburn.
- Gardening
Digging, planting, weeding watering and harvesting all burn calories, helping you to maintain a healthy weight. These activities also build muscle, flexibility, strength and stamina. If you find it difficult to stoop or bend down for prolonged periods, consider creating raised garden beds, or using vertical planters and hanging baskets. If you do need to get down on the ground, use protective knee pads or a thick foam mat to cushion your joints. Keep a chair and a bottle of water nearby in case you need to take a break, and garden early in the day to avoid sunburn.
Gardening offers huge benefits in terms of mental health. There’s something about feeling the soil between your fingers that literally puts you in touch with nature and melts away stress and depression. Watching plants you’ve nurtured grow and thrive creates a wonderful sense of accomplishment and satisfaction.
- Swimming
If you have access to a pool, swimming or water aerobics is the ideal exercise for seniors, especially if you suffer from arthritis or other forms of joint pain. The buoyancy of the water reduces any impact on joints. Yet the natural resistance of the water helps tone and strengthen muscles without the need for weight training.
Swimming improves cardiovascular health, endurance and flexibility. It’s also really refreshing, especially in summer when other forms of exercise might leave you feeling hot and bothered.
- Dancing
Surely one of the most enjoyable forms of exercise, dancing is a fun way for seniors to keep fit and healthy. It doesn’t feel like a good, low impact aerobic workout, but that’s exactly what it is. And the more you ‘shake, rattle and roll’, the more you improve balance and co-ordination.
Many community centres, churches and schools offer dance classes for over 60s, so go join a line-dancing group or opt for ballroom, tap, hip hop or modern dance classes – you’ll not only get regular exercise, you’ll have the added benefit of social interaction.
- Chair yoga
Chair yoga is a low cost, high benefit form of yoga that has quickly become a favourite among seniors. It’s low-impact (no stress on joints) and focuses mainly on stretching exercises that can be done whilst seated. These exercises improve balance, muscle strength, circulation and flexibility.
All you need is a sturdy chair without arms, placed on a flat, level surface with enough space to fully extend your arms and legs. You can find instructions for simple exercises online to start with, and go at your own pace. Or join a class for added fun and opportunities for social interaction.
- Resistance band workouts
Muscle loss is one of the effects of ageing, and strength (resistance) training can reverse this. This form of exercise is also ideal for strengthening your core, which improves posture, mobility, and balance.
If you don’t have access to a gym, consider investing in some resistance bands which you can use at home to enhance the effect of exercises like arm curls and leg raises. These inexpensive stretchy strips of rubber or elastic are readily available at local sports stores or online. They can be used to exercise many different parts of the body.
Before beginning any new exercise programme, check with your doctor to make sure it will benefit your health.
Find out more by visiting Tafta.
For more on health, visit Get It Magazine.
