9 Simple Exercises To Stay Active in Senior Living

Stay Active, Stay Healthy: Exercises for Older Adults That Offer Benefits for Body, Mind, and Spirit

It’s important to maintain good balance, flexibility and overall wellness as the years go by. Here are some easy and fun ways to stay active and strong. 

1. Swimming: Of all the exercises for older adults, swimming is one of the most popular. There’s something very restorative about getting into water and moving about gently without having to strain tired muscles or sore joints. In fact, swimming is especially helpful for anyone looking to manage arthritis. That’s because when you swim, approximately 90 percent of your body weight is supported by the water.
   
   It’s also excellent cardiovascular exercise. And even better: just getting into the water increases the blood flow to your brain! This is beneficial for concentration, memory, and mood. Flexibility is enhanced as well, as regular swimming can help keep joints loose. Indoors or outdoors, swimming is a smart way to stay active.
   
   
2.  Cycling: Here’s another great way to stay active with a form of senior exercise you can do inside or outdoors. Cycling offers many important benefits, it’s a lot of fun, and an activity you can do on your own or with others.
   
   When on a bike, you are building up the muscle in your legs, which can help improve balance and stay mobile. Cycling also can help reduce the risk of falls by improving balance and coordination. It helps boost your immune system. And when you’re cycling in a group, whether indoors on a stationary bike, or outside on a bike trail, you’re reaping the important benefits of socializing—it’s a fun way to stay active and make new friends at the same time!
   
   
3. Walking: Henry David Thoreau said, “An early morning walk is a blessing for the whole day.” At The Herrick House, we believe that’s true, as well as anytime you choose to for a walk! Our beautiful community is a wonderful place to take a stroll, indoors or outside.
   
   Why is walking one of the most popular exercises for older adults? When it comes to improving balance, flexibility, and overall wellness, it’s hard to beat this simple exercise. Regular walking can strengthen your muscles and your bones, very helpful for preventing osteoporosis and osteoarthritis. Help you keep your weight in check. Lower your risk of diabetes, heart disease and stroke. Increase your stamina and energy, both important for keeping you from falling.
   
   And walking is a great way to just clear your head; give yourself a new perspective and gain physical benefits at the same time. And for sure, walking is one of the simplest senior exercises to do—just get some good walking shoes and you’re set!
   
   
4. Aerobic Classes: It’s just a fact of life: everything is more fun with friends! If you’re ready to add some aerobic exercise to your daily routine but you’re not sure how to get started, joining a class is a great idea. At The Herrick House, residents enjoy exercising together and motivating one another to keep coming back for all the benefits, such as improved blood flow, stronger muscles, a more vital immune system, better balance, a better mood and more.
   
   Studies show that those who regularly engage in aerobic exercise live longer than those who don’t—a major reason why senior exercises are a vital component of healthy aging. 
   
   
5. Yoga: If you’re looking for a great way to stay active with a low-impact exercise that still works your muscles and your bones, yoga might just be for you. Whether you do the movements on a mat, or in a chair, yoga offers the benefits of core stability, strength, aerobic fitness and overall flexibility and wellness.
   
   Yoga also can help improve sleep. Reduce stress. Help alleviate pain. Decrease blood pressure. Improve balance and stability. And the emphasis on mindfulness and relaxation can promote a sense of connection to the world around you.
   
   
6. Resistance Bands: Maybe you’d like to be stronger, but you don’t want to invest in a set of free weights that you don’t know how to use safely or have no room for. Resistance bands are a good alternative: they are lightweight and can be stored anywhere. They also are easy to use. You can even throw them in a suitcase and take them with you on vacation if you choose.
   Because resistance bands give you a smoother, more controlled workout, they go easy on your joints, whereas heavy hand weights can make stiff joints worse. They are great for stretching and they do not apply pressure in the way that weights do.
   
   
7. Tai Chi: This is one of the best exercises for older adults in terms of gentle, flowing movements. It has benefits for both the body and mind. Tai Chi also helps promote a better posture, as well as better balance, making it a great choice for helping to prevent falls. An added bonus to Tai Chi is a sense of calm and inner peace. Learning to “play” Tai Chi is easy, especially in a group setting with instruction and the support of others.
   
   
8. Pilates: Improved balance, better core strength, increased flexibility—just some of the benefits that can be gained through Pilates. Concentration, breathing, alignment, and core strength are emphasized. Those with chronic back pain often find Pilates brings them relief, as it helps to build a stronger core.
   
   
9. Simple Leg Raises: These senior exercises can be done using a chair for balance. Simply stand next to the chair, holding on to the chair with one hand to help you stay steady. Then raise the other leg, hold for a moment, and lower your foot to the floor. Try to work up to eight times, then turn around and do the same movement with your other leg.
   
   While it may seem too simple, this type of movement can go a long way towards helping build your balance. Other forms of this exercise are to hold on to a chair (or the kitchen counter, or other stable setting), and raise one foot a few inches, and see how long you can maintain your balance. Switch feet. Be careful to always have a chair or surface for support as needed.

It's Easy to Stay Active When You’re in the Right Environment

At The Herrick House in Beverly, Massachusetts, we want to do everything we can to help every resident stay active, healthy, and engaged as possible. Our comprehensive wellness programs and activities are designed to help you or your loved one do just that. We’d love to tell you more, including how our resort-like assisted living and memory care community will make you feel right at home.

Are you interested in seeing how you can stay active in a senior living setting like The Herrick House? Download our free guide for exploring respite care to learn why you should take a senior living test drive.