Exercise is important for everyone, more so for senior citizens. The importance of making physical activity a part of your routine increases with age. Regular physical activity has numerous benefits not only for your physical health but mental health too!

Let’s understand more about this in this article.

Why is Exercise Important for Seniors?

Our life becomes more sedentary as we age. However, there are multiple benefits of exercise for seniors.

• Increases independence as we age: One of the primary benefits of exercising at an older age is independence. Being active gives you the freedom to do your own work without depending on others. You can help around the house instead of being a responsibility to others.
• Improvement in cardiovascular health: Being physically active reduces the risk of cardiovascular disease. Heart attacks and strokes can alter one’s life completely. Exercise is a great way to prevent such incidents and have a healthy heart.
• Improves mental health: There are many mental benefits of exercise for the elderly. Ageing brings itself certain issues such as loneliness, social withdrawal and a feeling of emptiness. This can lead to depression and anxiety. Exercise has proven cognitive benefits in reducing anxiety and depression. The incidence of relapse of such issues can also be reduced through exercise.
• Helps with arthritis issues: Another common physical issue faced by seniors is osteoarthritis since joints and muscles can become immobile and stiff as one ages. Although exercising cannot reverse muscle and joint changes related to age, it can help improve mobility. Being physically active also helps in decreasing discomfort as well.
• Aids in cognitive function: Another benefit of exercise for seniors and ageing adults is improvement in cognitive function. Senior citizens often suffer from various cognitive issues such as Alzheimer’s and Dementia. Some studies suggest exercise is one of the effective methods to reduce the incidence of the disease.
• Reduce the risk of falls: The risk of falls increases as one age. Falling at an advanced age can be disastrous, not only leading to more severe issues but also impeding their independence. Moreover, seniors take more time to recover from a fall than younger people. Including physical activity in daily routine helps improve flexibility and strength as well as increase balance and coordination, thus reducing the risk of falls, another great benefit of exercise for the elderly.
• Social engagement: There are many social benefits of exercise for the elderly. A great way to include physical activity into your routine is to join an activity group such as a walking group, a gardening group or a group fitness class. This can provide you with a wonderful opportunity to bond with your peers. You can be a part of a group and make friends. This can help you emotionally. It can reduce your loneliness, help you share your life stories with others, learn from other friends and develop a social circle.

Best Exercise for Senior Citizens

Now that we know how important exercising is for senior citizens, let us discuss some exercises that are safe for seniors. It is possible that the exercise that you were used to doing as a young person is not safe for you to do anymore. So, knowing which exercises are safe can help to a great extent.

Exercises Seniors Should Avoid

While we encourage you to exercise, it is important to remember that not all exercises are good for senior citizens. Most of the mainstream workouts are not ideal for older citizens. These popular exercises are suited for adults looking to shed weight or build up muscles. Hence, they may put strains on muscles and joints, which may be too much for seniors. They can increase your joint pain and muscle pain and trigger posture problems.

Some of the exercises that senior citizens should avoid include:

• Bench press
• Abdominal crunches
• Deadlift
• Leg press
• High-intensity interval training
• Running for long distances or for a longer time
• Rock climbing
• Squats with weights or dumbbells