Balance Exercises for Seniors That Protect Strength and Independence
The best balance exercises for seniors are those that focus on strength and balance. When designing safe senior workouts, it's important to look into aerobic exercises that focus on heart health and flexibility, such as yoga and water aerobics.
Are you exercising enough in your senior years? According to a study from the CDC, seniors should get at least two and a half hours of light aerobic exercise on a weekly basis. That may sound intimidating, but once you have a routine, you'll likely get much more than that!
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How can you focus on the fall prevention that aging seniors need while still designing a safe workout? If you're curious about functional movement and gentle exercise, we're here to help. Read on for a full overview.
Focusing on Gentle Exercise
Often referred to as low-impact exercise, gentle exercise describes workouts meant to take a low "toll" on your body. More accurately, low-impact workouts don't strain or cause harm to your body.
That differs from high-impact exercises like weightlifting and strength training. While some strength-focused workouts make for great balance exercises for seniors, the average strength exercise is often too intense.
Gentle exercise gives the benefits of exercise while lowering the negative sides. You'll still be sore in the morning, but pain shouldn't appear!
Balance Exercises for Seniors
Most exercises that focus on balance will fall into the aerobic category. Here are some great aerobic exercises for your workout regimen.
Water Aerobics
Any of us who have undergone physical therapy already knows the benefits of water aerobics. Physical therapists often use water-focused exercises and aerobics.
That's because it creates an environment where your body is effectively weightless. There's virtually no strain or pressure on your joints, muscles, and bones.
Water aerobics often includes treading water or swimming lightly. While this doesn't seem like it'd help your balance, the improvement to your physical fitness will do so. According to Hsu et al., in a paper from The Journal of Nutrition, Health & Aging, swimming also helps improve your hand-eye coordination.
Tai Chi and Yoga
Tai chi is a great exercise for seniors who are working on their balance and control. Tai chi focuses on functional movement, helping seniors find their limits in a low-pressure, easy-going environment.
Tai chi uses slow, fluid movements to encourage seniors to move and relax. Somewhat meditative, Tai chi is lauded for its beneficial effects toward balance and stability.
Yoga is similar in intensity and gives benefits that are much the same, but the execution is rather different. While Tai chi is movement-based, yoga focuses on striking a pose and holding it. These positions encourage flexibility and balance.
An important factor for both is how customizable the exercises are. Seniors can find the best exercises that work for them while also avoiding the more intense ones. A healthy, relaxing regimen of Tai chi and yoga is a popular choice to provide mobility support for seniors.
Strength Exercises
There are many strength exercises that blend aerobic benefits and the effort of strength training. These are low-impact, high-reward exercises that are a bit more intense than the average aerobic exercise.
Some of these exercises include:
- Using resistance bands for muscle strength
- Seated exercises, like marches and leg lifts
- Upright aerobic exercises like wall planking or calf lifts
- On-the-ground workouts like planking and sit-ups
Some of these exercises can become rather intense. Because of that, we strongly recommend never doing these exercises alone. Additionally, speak to your doctor before you do a more intense workout.
Simple Cardio
Many aerobic exercises fall under the blanket of cardio. These exercises are great for being completed outdoors, since many of them are as simple as walking and running. An article from Everyday Health illuminates that exercising outside helps to reduce your stress and anxiety.
Some common exercises include:
- Jogging, walking, running, or brisk walking
- General cardio exercises
- Swimming and treading water
- In-place exercises, such as jumping jacks
Frequently Asked Questions
Does My Community Encourage Exercise?
The benefits of exercise are so dominant that no senior assisted living community would ever discourage exercise.
That said, there are often safety concerns. Because of that, you should focus on exercising in a group.
Browse your community's activity calendar to see what exercise routines are coming up. It's also a great way to socialize with your peers and make new friends!
How Does My Community Complement My Workout?
The primary way this is done is through the offered amenities. A good community will offer amenities that not only encourage exercise but enable it.
Here at Discovery Commons Raincross, we offer countless ways to stay active and healthy. Our beautiful outdoor spaces give you somewhere to always enjoy some time in the sun, with plenty of room to get your exercise.
The most effective is our fitness program. You can rejuvenate and refresh your body with a custom-built fitness routine. Our personal trainers will work with you personally to help promote your long-term health and well-being.
Can I Exercise Alone?
While nothing is stopping you, we don't recommend a solo workout. That is, until you've mastered your exercises.
Working out is sometimes dangerous, and you don't want to risk falling while alone. Becoming injured when no one can help you creates a disaster out of a common mishap.
You also may be making small mistakes, which no one can fix if you're alone. Instead, we recommend engaging with a local fitness class.
Providing Balance and Stability
Mastering balance exercises for seniors means understanding what workouts are best. Focus on beginner-friendly aerobic exercises with a lean toward cardio. Once your strength and balance are there, fold in some harder exercises.
At Discovery Commons Raincross, we know there's more to life than the gym. Our location between LA and San Diego ensures you're always near an upcoming event, providing engaging joy to your life. Contact us today to schedule a tour of your new home.