If you've been more physically active or never exercised regularly, now is a great time to start an exercise and fitness program. Getting in and staying in shape is just as important for seniors as it is for younger ones.

Why is exercise important for seniors? Raising your heart rate and engaging your muscles benefits virtually every system in your body and improves your physical and mental health in countless ways. Physical activity helps maintain healthy blood pressure, prevents harmful plaque from forming in the arteries, reduces inflammation, improves blood sugar, strengthens bones and helps prevent depression. Additionally, a regular exercise program can improve your sex life, lead to better quality sleep, reduce your risk of certain cancers, and is associated with a longer life.

Many seniors are hesitant to exercise because they don't know what types of exercise and conditioning are effective and safe, and they don't know how much exercise to do. The good news is that any kind of movement is better than sitting, so there's nothing wrong with starting small and building up a longer workout. Your goal should be no less than 150 minutes of moderate-intensity activity per week, but if you can't start at that level, work your way up to that level (and then go beyond that). While there are many specialized forms of exercise and fitness for adults, you'll also want to stay physically active throughout the day, climbing stairs, gardening, and playing with your grandkids.

When it comes to exercise and fitness for seniors, most can start without seeing a doctor, but there are exceptions. If you have a serious medical condition, such as diabetes, high blood pressure, heart or lung disease, osteoporosis, or neurological disease, see your doctor first. People with mobility issues, such as balance problems or arthritis, should also consult their doctor.


What are the best types of exercise?



While there are endless forms of exercise, experts classify physical activity into four broad types based on what each asks your body for and how the movement benefits you.

Aerobic exercise is marked by an increase in heart rate. While most aerobic exercise requires you to move your entire body, the focus is on your heart and lungs (aerobic exercise is often called "cardio" because it stimulates and benefits the cardiovascular system). Activities like walking, swimming, dancing, and biking, if done with enough intensity, make you breathe faster and your heart work harder. Aerobic exercise burns fat, improves mood, reduces inflammation and lowers blood sugar.

Strength training, sometimes called resistance training, should be done two to three times a week. Squats, lunges, push-ups and exercises performed on resistance machines or using weights or bands help maintain and even build muscle mass and strength. Strength training also helps prevent falls, keep bones strong, lower blood sugar levels, and improve balance. Do a combination of isometric and isotonic exercises. Isometric exercises, such as planks and leg lifts, are done without movement. They are great for maintaining strength and improving stability. Isotonic exercises require you to carry weight through a range of motion. Biceps, bench press and sit-ups are all forms of isotonic exercise.

Stretching exercises keep your muscles and tendons flexible, preserve your posture, and improve mobility, especially as you age. Stretching can be done every day.

Balance exercises involve the different systems that help you stay upright and oriented, such as the inner ear, vision, muscles and joints. Tai chi and yoga are great forms of balance exercise that can help you avoid falls and remain independent until retirement age.