What's the Best Exercise For Seniors?

As we age, it’s essential to keep our bodies moving to maintain health, wellness, and physical independence. Senior exercises are especially useful in preventing chronic disease, improving balance and flexibility, reducing the risk of falls, and enhancing quality of life. In this guide, we’ll look at some of the best senior exercises that are as fun and social as they are healthy.

‍1. Swimming

Swimming is the best exercise for over 60 adults because it’s low-impact and easy on the joints and bones. This means there’s less risk of injury or exacerbating existing health conditions. Some even find it’s the best exercise for seniors trying to recover or heal from injury or surgery. What are some of the key benefits of swimming as a form of senior exercise?

‍Works the whole body

Swimming works all the major muscle groups, including the upper body, leg muscles, and core. These are all important for posture, stability, and balance, which help reduce the risk of falls. Research shows that of men over 70, those who swam were 33% less likely to fall compared to those who did not swim. (They then compared these results to other types of senior exercises, and these results only held true for swimming.)

Great for heart health

Senior exercises should get the blood pumping, and swimming definitely does that. According to the Swim Strong Foundation, 30 minutes of daily swimming reduced coronary heart disease by 30-40% in women, and men lowered their risk of developing type 2 diabetes by more than 10 percent. Swimming is an excellent form of aerobic senior exercise to keep your heart, vessels, and blood healthy.

Improves sleep

One study found that poor sleep leads to an increased risk of mortality. But aerobic exercise, like swimming, improves sleep for older adults, reducing the risk of early death and enhancing overall quality of life. The best exercise to keep seniors healthy is an exercise that improves sleep!

2. Chair yoga

Chair yoga is the best exercise for over 60 adults who want to increase balance and flexibility with low risk of injury. Chair yoga is a gentle form of yoga, practiced sitting or holding on to a chair for support. One of the benefits of chair yoga is that it’s a low-impact form of senior exercise that can be adapted based on varying levels of fitness and mobility. The chair makes it the best exercise for seniors with balance issues or physical limitations.

Balance and flexibility

A study published in the Journal of Geriatric Physical Therapy found that Iyengar yoga (a type of yoga that incorporates chair yoga) led to significant improvements in balance, flexibility, and mobility in seniors between the ages of 65 and 89. It was also an effective senior exercise for reducing pain associated with arthritis, inflammation, and sore muscles.

Improves mental health

Another study found that chair yoga showed significant improvement in mental health measures like anxiety, depression, and quality of life. Researchers also recommended yoga to persons with mild cognitive impairment or dementia as a safe senior exercise with beneficial effects on attention, verbal memory, sleep, and mood.

Reduces pain in osteoarthritis

Chair yoga may be the best exercise for seniors dealing with osteoarthritis. One study found that chair yoga reduced pain and improved physical function, and quickened gait speed. Similarly, another study found that just 12 minutes of daily yoga helped reverse osteoporotic bone loss. This makes chair yoga a great senior exercise if you’re trying to overcome bone and joint pain.

How to do chair yoga

GoGoGrandparent offers a series called Grow with GoGo on Youtube, where we offer exercise and wellness classes, including chair yoga. Check out two of our Chair Yoga classes here:

3. Strength training

Strength training (also known as resistance or weight training) involves using weights, resistance bands, or body weight to build muscle strength and mass. Many people associate strength training with bodybuilders, but it’s actually the best exercise to keep seniors healthy long-term. Our muscles naturally weaken and lose mass with age, which can lead to various chronic illnesses, decreased mobility, increased risk of falls, and loss of independence.

Research shows we can combat these concerns by building and maintaining muscle through strength training. One study found that resistance training significantly improved physical function, muscle strength, mental health, and social functioning in older adults. Resistance exercise has been shown to be highly beneficial in preserving bone and muscle mass.

Being mindful of the type of strength training

Strength training is higher impact than swimming or chair yoga, so it may not be the best exercise for seniors with fragile joints, bones, or muscles due to injury, health conditions, or surgery. However, you can adjust strength training to fit your needs. You don’t need to be in the gym lifting dumbbells to see the results of strength training exercises. Find strength training senior exercises that work for you. For example, resistance bands let you control how much pressure you put on your muscles. Check out our Strength Training Youtube class to ease into strength training and find senior exercises that will work best for you.

4. Water aerobics

Like swimming, water aerobics is the best exercise for seniors looking for low-impact but high-benefit. The water offers resistance, similar to resistance strength training, but with a lower risk of injury to joints and bones. Water aerobics can help improve cardiovascular health and maintain muscle strength and flexibility. One study discovered that water aerobics therapy showed significant improvements in gait pattern, increasing balance and reducing risk of falls. This same study also showed reductions in body weight and fat mass, proving that it’s an excellent senior exercise for maintaining a healthy weight.

Moreover, water aerobics is the best exercise to keep seniors healthy and happy. It’s fun and social since most water aerobics occur in a communal class, like a fitness or community center. Water aerobics is a great way to find friends and build a community.

5. Tai Chi

Tai chi is a mind-body practice that originated in China. It’s based on slow, flowing movements and deep breathing. This is the best exercise for over 60 adults who want to improve their balance and flexibility while reducing stress. One study found that Tai Chi effectively improved balanced and reduced the fear of falling for older adults, especially those in community settings like nursing homes or assisted living centers. Additional research found that tai chi had a greater impact on achieving depression remission compared to traditional health education and escitalopram (medication). They also discovered a decline in inflammatory markers and C-reactive protein, leading to full-body health and wellness. Check out more benefits of Tai Chi for seniors with this Forbes article.

Tai chi is like yoga in that it focuses both on body strength as well as meditation and stress. However, Tai Chi is often a preferred form of senior exercise because the movements are slow and fluid, meaning it’s more accessible to those with mobility issues or chronic health concerns.

You can find tai chi exercises on Youtube, like this 6-minute beginner senior exercise. Or check out your local gym, fitness centers, or senior tai chi groups.

6. Walking

Walking is the best exercise for seniors to keep up with consistently because it requires no special equipment (except maybe a step counter). You can walk alone, with a caregiver, with a friend, or in a group to socialize. Many adults enjoy participating in group senior exercise walking programs, which benefits both mental and physical health.

Plus, walking has a tons of benefits as a form of senior exercise. Extensive research has shown that walking daily may help people live longer lives and stave off depression while reducing the risk of dementia, stroke, and heart disease. Walking is also linked to greater independence and mobility in older communities.

How much should you walk every day to see benefits?

One study found that older women who walked at least 4,400 steps daily had greater longevity than those who walked 2,700 steps a day. The risk of death continued to decrease with more steps taken but leveled off at around 7,500 steps a day.

Don’t let 7,500 steps a day feel daunting. That’s a great goal to pursue for senior exercise plans, but it doesn’t have to happen overnight. Even walking an extra 500 steps a day can show increased health and wellness, and soon you’ll be cruising around the block in no time.

7. Dancing

Dancing can be the best exercise to keep seniors healthy if you want something fun, enjoyable, and exciting. Dancing not only improves physical health but can also have amazing benefits of mental wellbeing and social connectedness. Music stimulates the brain’s reward centers, and dance activates sensory and motor circuits. That means dance is as beneficial for the brain as for the body!

A collection of studies reported that dance, regardless of style, significantly improved muscular strength, endurance, balance, and other aspects of functional fitness in older adults. Even square dancing has been shown to positively impact mood, improved cognition, and physical health. Additionally, dancing has been shown to be therapeutic for patients with Parkinson’s.

Some of the most popular types of dance senior exercises are:

Ballroom dancing, which is a slower form of movement and great for social connectedness
Jazz dancing, which is fun, flowing, and beneficial for flexibility
Salsa dancing, which will get the heart pumping and blood flowing
Seated dancing or chair aerobics, which is a safe and joint-friendly way to get the benefits of dance

8. Stretching

Stretching is an essential senior exercise to improve flexibility, reduce muscle soreness and stiffness, reduce the risk of daily injury, and improve range of motion. Stretching is the best exercise for over 60 adults who want the greatest health benefits for the least amount of work; improving your flexibility and keeping your body limber will have major impacts on your overall well-being.

Here’s a great example of the benefits of stretching from Harvard Health. Sitting in a chair tightens the hamstrings in the back of the thigh. Tight hamstrings make it hard to straighten the knee, which inhibits walking and can lead to joint deterioration in the kneecap. Then, when you need to use those muscles, those muscles and joints can be painful, sore, and at high risk of injury. But a few minutes stretching out those hamstrings will keep your legs loose, your knee joint functioning, and your movement much easier.

Work with a fitness instructor or physical therapist to develop a personalized stretching program that targets your specific areas of weakness or concern. This will maximize the benefits of your senior exercise stretching routine while ensuring a safe, comfortable workout. GoGoGrandparent can help you find a local fitness instructor for an at-home or nearby consultation with our Home Professionals services. Our GoGoGuardians screen local professionals, so you can feel confident about the physical therapists you invite into your home.

How to start the best exercise for seniors routine

Starting a new senior exercise routine can be intimidating, but with a bit of practice and research, you can find a senior exercise program that’s safe, enjoyable, and effective for your health plan. Here are some tips on how we recommend finding the best exercise to keep seniors healthy:

Don’t try to bench-press 100lbs your first day in the gym. Start slow and gradually increase in intensity as you get stronger and more comfortable. Start your walking routine by walking to the mailbox first. Then to the street. Then around the block. Soon, you’ll be walking for miles at a time.
Set small, achievable goals. Don’t try to push yourself too hard. For example, do just one chair yoga pose your first day. Then, two chair yoga poses next week. Senior exercises can be tough to get the hang of, so give yourself time to get used to it.
Find classes or group exercise programs. Classes and group settings are a great way to stay motivated, socialize, and learn more about the types of best exercise for seniors in your area. Many fitness centers, senior centers, community centers, and assisted living facilities offer senior exercise classes specifically for certain age ranges. These can range from gentle stretching to strength training and cardio.
Check out services and local agencies to see if any exercise, wellbeing, and nutrition services are available for low-cost or free near you.
Consider an online exercise class like GoGo’s chair yoga or strength training to get you started. Going to a gym or class can be intimidating, so start with senior exercises at home to get acclimated. However, focus on easy classes you feel comfortable with so you don’t risk injury.
Before starting any new exercise program, consult with your healthcare provider to find the best exercise to keep seniors healthy and discuss any exercises you should avoid.