Senior Citizen Fitness

From LoveToKnow Seniors

Senior citizen fitness activities can be fun. The key is to add several activities to your lifestyle that you enjoy doing and that also help you build a healthy body and mind.

Bike riding is a fun way to stay fit after 50.

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Need for Fitness is Ageless

Incorporating movement and exercise in your life is vital to maintain a healthy body, regardless of age. Regular fitness results in:

Flexibility
Building and maintaining muscle mass
Maintaining a healthy heart
Building a positive mental attitude

As we age we tend to move and exercise less.

Young children – Tend to be very active and keep their bodies healthy through everyday activities and play
Teens and adults – Tend to become more sedentary and need to consciously add movement into their lives
Seniors - Movement can start to become more difficult and there's a tendency to minimize extra motion

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Find Activities You Enjoy

Not everyone enjoys spending hours working hard on their fitness routine with exercises. If you don't enjoy an activity you will probably not schedule time for that activity.

Since senior citizen fitness can be gained from a wide range of activities, find something you enjoy doing. Think back to the activities you enjoyed doing as a child. Was it a team sport like playing baseball? Or did you enjoy riding bikes or swimming with a friend? Chances are that you'll enjoy the same activity now - or you might enjoy a variation of that activity.

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Swimming

Whether you like swimming laps or just splashing in the pool, swimming or water aerobics might be a good addition to your fitness routine. You can work your muscles and do some aerobic movement while you enjoy that same summertime feeling you had as a kid in the pool. Many city recreational programs offer special pool-based programs for seniors.

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Cycling

Bike riding for kids was a great way to enjoy the day with friends away from home. Adult bike riding can:

Build thigh strength which will help you walk stairs and easily get in and out of a chair
Improve balance
Provide an aerobic workout

The type of bike you choose is up to you. There are many options:

Two-wheeler like you had when you were 10
Multi-speed racer or trail bike like you drooled over at the bike store when you were 12
Three-wheeler if you want to enjoy the freedom of a bike without having to concentrate on your balance
Recumbent bike if you want to reduce the pressure on your lower back
Stationery bike if you prefer to cycle indoors

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Team Sports

Participating in team sports like softball, basketball, tennis or volleyball doesn't have to stop based on your age. Look for adult teams in your neighborhood that are looking for another player. Some of the teams have adapted the sports into less strenuous versions such as senior tee-ball and balloon volleyball.

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Dancing

Don't know the latest dances? Don't have a dancing partner? No problem. City recreational groups and senior centers often provide frequent dancing activities such as line dancing, square dancing, tea dancing and tap dancing. Dancing is great for the muscles, balance and aerobic health. Concentrating on the music and the rhythm is also great for mental fitness. If you don't like dancing, but you still remember the fun of wiggling as a child, get a hula hoop and start hooping. The children in your life will probably love to join you!

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Try Something Different

One of the reasons people often don't like fitness activities is that they are tired of the type of fitness activities that they have been involved with. There are many ways to achieve the same fitness effect. For example:

Stretching and balance – Try Tai Chi, Pilates and yoga.
Walking – If your neighborhood course is no longer stimulating, try walking with a rhythmic walking tape. For rainy days, consider walking in place with a video to get your heart rate up and start your muscles moving.
Weight training and strength training tend to be more interesting if you have a partner to work out with. The rest period between sets provides a good time to catch up on news from your partner.
Skiing - Skiers often take up other ski-related sport such as cross country skiing and Nordic walking
Sitting – Even if your favorite activity is sitting, there are several chair exercises that turn your time in front of the television into a productive fitness session.

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