Senior Exercise

Facts About Senior Exercise

There are many benefits to senior exercise, but not enough seniors are involved. The National Center for Health Statistics cites that 30 percent of Americans aged 45-64 exercise routinely. That number increases to a mere 32 percent for those 65 and older.

Unfortunately, that’s not enough. The NCHS also reports that approximately 70 percent of women and men between the ages of 50 and 74 are overweight, and 30 percent of those are obese.

Here are some other important facts to consider:

• Exercise makes it easier to do common daily tasks, a proven factor in maintaining independence and mobility.
• No matter what your age, strength exercises will increase bone density, which reduces the likelihood of fractures.
• According to many studies, including Harvard’s National Study of Health and Stress, socialization through exercise is a deterrent to depression and anxiety.
• New research in dementia and Alzheimer's indicates that regular exercise may ward off mental deterioration as well.

Ways to Get Started

If work, family responsibilities, or illness have limited your activities, you can still improve your health. Here are some simple exercises to get you started.

Walking. Noted physician Dr. Andrew Weil suggests that walking is the best exercise around. In his book Eight Weeks to Optimum Health, he recommends a daily 10-minute walk in the first week, with a gradual increase by 5-to-10 minutes thereafter. No matter where you live, you can walk. If weather is a concern, do laps inside a local mall.

Yoga. This is a terrific body movement for improving strength, balance, and flexibility. There are numerous yoga DVDs on the market for senior exercise, including Lilias! AM and PM Yoga Workout for Seniors, a gentle program that's perfect for those new to yoga.

Swimming. This low-impact workout is easy on the joints and perfect for any stage of fitness. The YMCA has discounted membership rates for seniors, and many locations have pools and spas for individual or group fitness.

Light weights. Using a simple set of dumbbells builds muscle, increases metabolism, and enhances agility. If you don’t want to invest in those, lift common household items such as water bottles, food jars, a couple of pieces of wood, even the vacuum cleaner. These online videos from instructor Anne Pringle show you how easy strength training can be.

No matter what your age, find an exercise activity you love.

Opportunities for Competition

Currently active adults have no need to pine for the glory days of high school and college sports activities. There are many associations designed to highlight the spirit of competition and the thrill of achievement in senior exercise and fitness.

National Senior Games

The National Senior Games are affiliated with the United States Olympic Committee and the Senior Olympics. An average of 12,000 athletes turn out, showcasing skills in more than 30 sports.

Check the directory to compete on a state level or to volunteer at the games.

World Masters Athletics

World Masters Athletics is an organization dedicated to promoting and staging events for athletes 35 and older.

Many Masters competitions are in track and field, but other Masters-dedicated programs acknowledge senior exercises such as swimming, biking, racquetball, soccer, tennis, softball, and baseball, as well as distance running and triathlons.

GeezerJock Magazine

The title drives the point home. You may be in a certain age bracket, but your fitness pursuits are a passion. This magazine and website unite many sporting individuals through news stories, resources, coverage of Masters competitions, and discussion boards.

They also celebrate the GeezerJock of the Year. Fellow athletes nominate male and female winners in five age categories: 40-49, 50-59, 60-69, 70-79, and over 80. There’s also a GeezerJock executive award, highlighting a sports association leader who’s gone above and beyond to promote Masters athletics.

A starting subscription costs $30 for 18 issues of the magazine and 24 months of Web access.

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