Exercise is essential to staying healthy at any age, but especially as people get older. Not only does physical activity help support independent living, but working out past age 50 can also improve chronic conditions, prevent falls, increase bone density, and maintain muscle mass. Incorporating some of these gentle exercises into your daily routine is all you need to stay active. 

What Should Seniors Focus on When Exercising?

1. Walking 

Taking short walks can get your heart rate up and improve lung function, while also strengthening your legs. Visiting a park or walking around your neighborhood is an option, but if you can’t get outdoors, walking in place can provide the same benefits. Make sure to wear sturdy shoes, and walk or march in place on an uncarpeted surface for as long as you can, getting your heart rate up. As your stamina increases, begin walking further and longer.

2. Strengthening Muscles

Strength exercises can help you maintain the endurance you need for everyday independent living activities. They also help you maintain muscle mass and bone density. Try some of these exercises:

• Chair Sits: Sit in an armless chair and stand up without using down with your hands. Repeat several times to help strengthen your lower body. 
• Wall Pushups: Stand two feet from a wall with your arms at shoulder height and your hands on the wall. Bend your elbows and move toward the wall, and then straighten your arms to push back. Repeat up to 10 times, as this will increase the muscles in your upper body.
• One Leg Stands: Improve your balance by holding on to the back of a chair and lifting one leg behind you. Hold for a count of 10, then repeat with the other leg. Build up to standing on one leg for 30 seconds at a time. 

3. Stretching 

When you don't stretch or move around regularly, you may become stiff, making it harder and more uncomfortable to maintain your daily independent living routine. Some simple daily stretches can increase your flexibility and help keep your muscles strong. Consider following a gentle, senior-focused tai chi or yoga routine to learn gentle stretches you can do at home. These meditative exercises focus on breathing and loosening the muscles. However, avoid stretching too far and hurting yourself. 

For compassionate care that supports independent living for you or a loved one, look to Hillcrest Assisted Living in Columbia, MO. These experienced professionals focus on promoting the physical and mental well-being of seniors at their assisted living center. To learn more about their facilities and services, visit the website. Call (573) 696-3201 to schedule a tour.