HELP WANTED MAZDA 2022 CX-30
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Exercises to Keep Seniors Fit
HOUSE CLEANING
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These are just some of the exercises that are ideal for seniors who are returning to exercise or new to daily fitness.
People also can work with trainers who are experienced at helping seniors get fit.
Physical activity is crucial for people
who aspire to maintain their overall
health as their bodies age. Exercise
improves flexibility, contributes to a healthy
weight, reduces the risk for chronic illnesses,
and may even help seniors maintain their
independence well into their golden years.
The good news is that exercising regularly
doesn't have to be high-impact or strenuous
to make an impact. Plenty of exercises are
geared toward seniors that feature gentle yet
powerful movements, and address specific
needs like strength, bone health, cardiovascular
health, and balance. Although many
fitness routines are safe, it is best to consult
with a doctor or another health care professional
prior to beginning a new regimen
so seniors learn which activities are appropriate
for their individual needs and health
conditions. As seniors prepare for those
discussions, they can explore the following
exercises many of their peers already enjoy.
Cardiovascular activities
It's important that seniors elevate their
heart rates and improve or maintain their
endurance. The Centers for Disease Control
and Prevention recommends 150 minutes
of moderate-intensity aerobic exercise per
week. These activities fit the bill for boosting
the heart.
• Brisk walking: Walking is a simple activity
that requires no equipment and can be done
almost anywhere, even in front of a television.
Walk at a brisk pace to raise your heart
rate.
• Swimming: Swimming and water-based
activities are enhanced by the buoyancy of
water, which reduces stress on the joints.
• Cycling: Whether riding on a stationary
bike or a traditional one, cycling is a low-impact
way to boost cardiovascular health and
strengthen leg muscles.
• Chair marching: Individuals with limited
mobility can march in place while seated, an
activity that can still elevate the heart rate.
Strength training
The CDC advises engaging in strength training
at least two days per week for older
adults. This doesn't necessarily have to involve
lifting weights. Body-weight exercises
are quite effective, too.
• Stand up: From a seated position, standing
up without using hands and sitting back
down works the legs, hips and core.
• Wall push-ups: This modified push up
builds upper body strength without putting
strain on shoulders or wrists.
• Resistance bands: Using these bands in
varying strengths can effectively work arm
and leg muscles.
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Balance
Seniors need to focus on exercises that promote
balance, which can help prevent dangerous
falls.
• Single-leg stands: Standing on one leg
while holding on to a chair or counter for
support is a start, with a gradual build-up for
longer lengths of time.
• Sobriety walk: Individuals can walk a
straight line as if they are proving sobriety
to a police officer, by placing the heel of one
foot directly in front of the toes of another.
• Gentle hop: Hopping (or stepping) gently
from one foot to another is another balance
technique to master.
SG2 To Advertise call: 631-698-8400 All Island Media - September 18, 2025