Maintaining an active lifestyle is always important. For seniors, it’s one of the most important factors. Regular exercise helps older adults stay independent, mobile, and healthy. But can seniors get too much exercise?
It’s possible to overexercise, and this can be detrimental if your loved one isn’t careful. While exercise can be helpful, it can be harmful in excessive amounts. If your loved one notices discomfort or pain at any point, they should slow down or stop. Safety is key to a healthy lifestyle, and listening to one’s body is key to preventing injury.
Why Is Exercise So Important for Seniors?
Age causes several changes throughout the body, but one major problem is called “sarcopenia.” This is the term used to describe age-related loss of muscle mass. Most seniors lose anywhere between 3-5% of their muscle mass every 10 years past the age of 30.
Meanwhile, it’s also more likely that older adults experience a fall or similar problem in their lives. Balance also changes over the years, which can be risky.
This is why regular exercise is so important. Older adults can train their muscles, maintain their strength, and keep their balance. This lowers the risk of falls or harm, improving their safety in their everyday life. It’s also an easy way to decrease the chances of developing all kinds of other health problems.
How Much Exercise Do Seniors Need?
When it comes to exercise, there are some rough guidelines. The CDC recommends that seniors perform:
- At least 150 minutes of low-intensity exercises every week, or 75 minutes of moderately high-intensity exercises
- Strength-training exercise sessions at least 2 times a week to build or maintain muscle mass
- Balance exercise sessions at least 2 times a week to strengthen the muscles needed to stay upright
A well-rounded routine should incorporate a mix of these exercises across several sessions. There’s no need to perform it all at once—instead, try breaking it up across several sessions. Consistency and variety are key to strengthening the different systems throughout the body.
The Risk of Overexercising
While regular exercise offers numerous benefits, safety should always be key—especially at first. If your loved one pushes their limits too quickly, they may be at risk of:
- Injury and harm
- Fatigue and exhaustion
- Decreased immune function
- Joint pain and inflammation
- Muscle strain
It’s essential to start slow. Your loved one will need to find a blend of activity and rest that makes sure their exercise habits are a positive influence, not a negative one.
Tips for Starting a New Exercise Program
If your loved one plans to start a new exercise routine, make a point to sit and talk with them. There are some guidelines they should stick to that help keep their new routine safe.
Your loved one should:
- Consult with a healthcare provider before starting any new exercise program.
- Begin slowly and gradually increase the intensity and duration of workouts.
- Incorporate a mix of aerobic, strength, and balance exercises.
- Stay hydrated and take breaks as needed to prevent overexertion.
- Listen to the body and adjust activities based on comfort levels.
If they ever notice pain or significant discomfort, your loved one should slow down. Most exercises can be adapted to be senior-safe, giving your loved one a way to build their strength up. Going too quickly is risky, so encourage them to start slowly.
Senior-Safe Low-Impact Exercises
Low-impact exercises are a great place to start. For seniors looking to stay active without putting too much strain on their bodies, encourage activities like:
- Walking
- Cycling
- Water aerobics
These offer significant benefits. They boost cardiovascular health and slowly build up your loved one’s muscles.
Senior-Safe Strength Training Exercises
Strength training for seniors doesn’t require heavy weights or intense equipment. Simple exercises can be just as helpful, so encourage your loved one to work toward:
- Resistance band workouts
- Body weight squats
- Wall push-ups
These boost muscle strength and improve everyday function. Make sure they focus on proper form and controlled movements to minimize the risk of injury.
Senior-Safe Everyday Balance Exercises
Maintaining balance is crucial for preventing falls and improving stability. With balance exercises, your loved one can work on improving their mobility and overall strength. A few balance exercises they can try include:
- Heel-to-toe walking
- Single-leg stands
- Tai Chi or yoga
These strengthen the muscles needed to stay upright and improve coordination.
A Healthy Lifestyle Awaits
Regular exercise is a great way to improve overall health. That’s why we’re happy to offer access to a fully-fitted fitness center here at The Grande at South Portland! Our community knows the value of staying healthy, and we’re committed to helping each and every resident in the journey to improved wellness.If you’re looking for a community that knows the value of staying healthy, look no further. Schedule a visit with us today—you’re in good hands.
