Aerobic Exercise for Seniors That Fits Every Energy Level
Are you staying active as your years grow? According to the CDC, older adults need about two and a half hours worth of physical activity every week. While two and a half hours doesn't sound like much, many of us have experienced first-hand how difficult staying active can feel!
Pittsburgh is an ideal area to spend your retirement, especially if you're curious about aerobic exercise for seniors. Our city is full of historical walking spots and visiting areas, especially museums. Whether you're here for the Andy Warhol and Carnegie Museums or the rich history, there's something in the Steel City for everyone.
If you're interested in senior fitness, we're here to help. Read on for a brief overlook on how to maintain an active senior lifestyle.
What Is Aerobic Exercise?
To start, what are these exercises, and why should seniors need to consider them? The Cleveland Clinic defines aerobic exercise as a style that focuses on using large muscle groups in repetitive motions.
To put it more simply, aerobic exercise is a type of workout that focuses on continuous and rhythmic movements. That contrasts it against things like weightlifting, which focus on repetitive high-impact movements. Some common aerobic exercises include:
- Swimming
- In-place movements like jumping jacks
- Running and walking
- Most forms of cardio
- Meditative stretches and exercises
Aerobic exercises are perfect for low-impact senior cardio and maintaining senior fitness. As we age, our bodies struggle with more high-impact workouts, which are harder on our joints.
Memory care movement programs also often use aerobics. That's because they're safe and effective for anyone, regardless of their mental or cognitive health.
Common Aerobic Exercise for Seniors
What are some common exercises you should expect to run into as a senior? Healthy routines for aging adults often use similar exercises since they're so effective.
It's also important to note that aerobic exercises are often done in a group class format. Partially, this is for efficiency, but there are also health benefits to the social setting.
According to Michigan Medicine, about 33% of seniors - roughly 1 in 3 - feel lonely or isolated. These groups are great for stopping that sensation, especially once you've become friends with your "classmates."
If you're curious about group activities, browse our activity calendar! We're always cooking up an event to keep you active, social, and healthy.
Resistance Bands
Resistance bands aren't an exercise so much as a tool that you'll often use for working out. Resistance bands are large bands that provide resistance to you while pulling on them. Think of a giant rubber band or an enormous hair tie.
These are great for exercises while sitting down. Bands also come in various different resistances, so that you can customize while you build your strength.
Resistance band workouts are perfect for staying active without dealing with the strain of high-impact exercises.It's like weightlifting without the danger or issue of the heavy weights!
Chair Yoga
One way you may blend resistance bands with your exercise is through chair-focused exercises. But another way you'll use your chair is for chair yoga!
Many seniors struggle to stay upright and mobile for too long. Chair yoga is ideal for people battling limited mobility for this reason.
As the name states, chair yoga is nothing more than doing yoga while seated. Some use chairs, while others prefer a floor cushion or the bare floor. Your comfort is most important, so it may take some experimenting.
Tai Chi
Tai Chi is a common meditative exercise that focuses on relaxation and balance. Somewhat similar to yoga, tai chi focuses instead on fluid and steady movements. That contrasts with yoga's focus on poses and stationary relaxation.
Tai chi is popular for fitness in senior communities because of its focus on balance. Improving your balance reduces your chance of a fall while also focusing on your health. It's also extremely easy to customize, which makes it great for people with chronic conditions or limitations to movement.
Swimming Exercises
Many aerobic exercises will focus on pools and being in the water. Staying in the water reduces the weight and pressure on your joints, muscles, and bones. It's similar to why many physical therapy sessions are conducted in a pool!
Some of these may be as simple as treading water. Other senior programs might focus on traveling from one spot to another and back. Swimming is an ideal all-body workout that helps to improve your cardio.
Frequently Asked Questions
When it comes to low-impact senior cardio, it's important to know as much as possible. Here are some of the most common questions about healthy routines for aging adults.
Can I Do Aerobic Exercises Alone?
So long as you're doing them safely, aerobic exercises are easy enough to do alone. Since these exercises are so simple and adaptable, you won't need to have a partner for them.
However, exercising alone is often dangerous, especially if you're still learning.If you're exercising alone, we recommend focusing on less risky exercises, such as tai chi or chair yoga. These movements are less likely to exhaust you or harm you.
How do I Improve at Aerobic Exercises?
As with all things, improvement only comes with practice. When you first start, it'll likely prove challenging.
Don't take it too seriously, and don't be discouraged by a learning curve. Personal fitness takes repetition, time, and practice.
Pick an exercise that you like and try to focus on improving at it. Once you've mastered it, repeat this process again with another exercise until you have a full arsenal of workouts.
Understanding Aerobic Exercise for Seniors
Mastering aerobic exercise for seniors means understanding how it fits in with senior fitness. Decide on the best low-impact senior cardio workouts so that you can use aerobic exercises to support an active senior lifestyle.
Here at Discovery Commons Bethel Park, we focus on providing you with a warm, inviting atmosphere. Our residents enjoy three chef-prepared meals every day, engaging activities and social events, and a warm, inviting space. Contact us to schedule a tour for your visit today.