As we age, maintaining our physical health becomes increasingly important. Regular exercise and physical activity can help improve strength, flexibility, balance, and overall wellbeing, which can all contribute to a higher quality of life. However, many seniors may not know where to start when it comes to fitness, and may be intimidated by the idea of starting a new exercise routine. Fortunately, there are plenty of fitness tips for seniors and strategies that can help to stay active and healthy.

Whether you’re a seasoned athlete or just starting out, these tips can help you maintain your physical health and stay independent and mobile for years to come.

“The main thing is, don’t stop,” Ken Michaels says. “I don’t care how old you get or fragile you become, you have to keep the juices flowing.”

Ken is a senior who has been using the gym since his early 20’s. He might be 82, but he keeps up with some of the big boys. The scars on his knees from operations required to repair the damage from years of construction don’t keep this guy from making it to the gym daily.

Along with the cardiovascular benefits, a mix of aerobic and resistance training can lower blood pressure, improve circulation and increase bone density, an especially important fitness tips for seniors.

“Exercise never stops benefiting you,” says Greg Sanderson, fitness trainer with Stay Motivated Fitness “I’ve worked with seniors who have lowered their blood pressure and even been able to go off some of their medications because of exercise. It’s something you can do at any age.”

The Ardrossan native has two rowing machines in an upstairs room in his house and often rows with a trainer. Ken’s workouts are intense. Most of his daily sessions last about 90 minutes, and he can typically row the equivalent of 10,000 meters in that time. A laptop computer linked to his rowing machine gives him feedback on his performance, along with a visual display of a simulated boat so he can mark his progress on a make-believe waterway.

“I like to train hard,” he says. “I pretty much use maximum effort the whole time.” It has paid off. As you get older you’re more focused and can work out more efficiently,” he says.

Whether you have never participated in an exercise program or are returning to one after a layoff, Ken recommends taking it easy at first.

“Start out gradually,” he says. “Don’t try to recoup everything in the first couple of weeks. If you gradually work at it and build on it, your skills will come back.”

Tips for starting an exercise regimen

Starting an exercise regimen as a senior can be intimidating, but it is an important part of maintaining good health and wellbeing. Here are some fitness tips for seniors to get started with an exercise routine:

  1. Consult with your doctor: Before starting any exercise regimen, it is important to consult with your doctor to ensure that it is safe for you to engage in physical activity. Your doctor can provide guidance on what types of exercises are appropriate for your health condition and any modifications you may need to make.
  2. Start slow: It’s important to start slow and gradually increase the intensity of your exercise routine. This can help prevent injuries and ensure that you are able to maintain the routine over time. Start with light cardio exercises like walking or swimming and gradually increase the duration and intensity of your workout.
  3. Focus on strength training: As we age, our muscles tend to weaken, which can lead to a loss of mobility and balance. Incorporating strength training exercises into your routine can help prevent this and keep your muscles strong. Resistance bands or light weights are great tools to use when starting out.
  4. Mix it up: It’s important to incorporate a variety of exercises into your routine to keep it interesting and engaging. This can include cardio exercises, strength training, and even flexibility exercises like yoga or Pilates.
  5. Listen to your body: It’s important to listen to your body and not push yourself too hard. If you experience pain or discomfort during exercise, it may be a sign that you need to take a break or adjust your routine. It’s also important to rest and recover between workouts to prevent injury and allow your body to heal.
  6. Stay hydrated and fueled: Make sure to drink plenty of water before, during, and after exercise. Eating a healthy meal or snack before exercise can also provide the energy you need to power through your workout.

Remember, it’s never too late to start exercising and reaping the benefits of a healthy lifestyle. By starting slow and gradually increasing the intensity of your workout, you can build strength, improve mobility, and maintain your health and wellbeing for years to come making them some of the best fitness tips for seniors.

Staying mobile is essential for seniors to maintain their independence and quality of life. Here are some ways that seniors can stay mobile:

  1. Exercise: Exercise is one of the best ways for seniors to stay mobile. Regular exercise can help improve strength, flexibility, and balance, which can all contribute to better mobility. Low-impact exercises like walking, swimming, and yoga are great options for seniors, as they are gentle on the joints and can be modified to meet individual needs.
  2. Daily Activities: Incorporating daily activities into your routine can also help you stay mobile. Simple things like taking the stairs instead of the elevator, parking farther away from the store, or doing household chores like vacuuming or gardening can help keep you active and improve mobility.
  3. Assistive Devices: Assistive devices like canes, walkers, and mobility aids like stairs lifts from Thyssenkrupp can also help seniors stay mobile and independent. These devices can provide support and stability, making it easier for seniors to move around and perform daily activities.

It’s important for seniors to stay active and mobile, but it’s also important to consult with a doctor or physical therapist before starting any new exercise regimen or using assistive devices. They can provide guidance on what types of exercises are safe and effective for individual needs, and recommend the best assistive devices to improve mobility.