Aerobic exercises for older adults

Sometimes referred to as endurance or cardio, aerobic physical activity involves moving the body’s large muscles for extended periods of time. This requires the lungs to move more air and the heart to pump more blood and deliver it to the working muscles. Aerobic physical activity increases your breathing and heart rate.

Being physically active in this way — with consistency over time — will improve your endurance and the health of your lungs, heart, and circulatory system. It can also help lower the risk of many diseases that are common in older adults, such as diabetes, certain cancers, and heart disease.

Gradually build up to at least 150 minutes of moderate-intensity aerobic activity (such as brisk walking) each week. If exercising with chronic conditions makes it hard to get the recommended amount of activity, talk with your doctor about what you can do. In general, it’s a good idea to be as physically active as you can — even light-intensity movement can be beneficial. Try to be active throughout your day and avoid sitting for long periods of time.

Examples of moderate-intensity activities that build endurance include:

• Yard work, such as raking leaves or pushing a lawnmower
• Housework, such as mopping or vacuuming
• Dancing
• Swimming
• Bicycling
• Climbing stairs or hills
• Playing pickleball

Safety tips

• Listen to your body. Aerobic activities should not cause dizziness, chest pain or pressure, or nausea.
• Do a little light activity, such as easy walking, before and after your aerobic activities to warm up and cool down.
• Be sure to drink water when doing any activity that makes you sweat. If your doctor has told you to limit your fluids, be sure to check before increasing the amount of fluid you drink while exercising.
• If you are going to be exercising outdoors, be aware of the weather and your surroundings.
• To prevent injuries, use safety equipment, such as a helmet when bicycling, and proper exercise shoes and clothes.
• Talk with your doctor if you are unsure about a particular activity.

Muscle-strengthening exercises for older adults

Muscle-strengthening exercises, sometimes called strength training or resistance training, are activities that require the muscles to contract, often to lift a heavy object against the pull of gravity. Gradual increases in the amount of weight, number of sets or repetitions, or the number of days a week of exercise will result in stronger muscles.

Muscle-strengthening activities improve physical function and can help you stay independent and make it easier to perform everyday activities, such as getting up from a chair, climbing stairs, and carrying groceries. This type of exercise is also key to maintaining existing strength, slowing the loss of muscle mass, and helping to prevent falls and fall-related injuries.

Try doing muscle-strengthening activities at least two days per week to work the major muscle groups of the body (muscles of the legs, hips, chest, back, abdomen, shoulders, and arms), but avoid working the same muscle group on any two days in a row to allow for muscle recovery between sessions.

The exercises should involve at least a moderate level of intensity or effort and be performed to the point at which it would be difficult to do another repetition. One set of eight to 12 repetitions of each exercise is effective, although two or three sets may be more effective. If you are a beginner, try exercises without weights or resistance bands (stretchy elastic bands that come in varying strengths) until you are comfortable with the movements.

Examples of muscle-strengthening activities include:

• Using resistance bands, weight machines, or hand-held weights
• Lifting your body weight, with exercises such as arm circles, leg raises, pushups, pullups, planks, squats, or lunges
• Carrying heavy items, such as groceries
• Gardening, which may require digging and lifting

Safety tips

• Listen to your body. Overdoing muscle-strengthening exercises can cause exhaustion, sore joints, and muscle pain or injury.
• Warm up for muscle-strengthening activity by doing exercises with less weight.
• Don’t hold your breath during strength exercises — breathe out during the effort and breathe in as you relax.
• Avoid “locking” your arm and leg joints in a straight position.
• If you are unsure about doing a particular movement, seek guidance from your doctor or physical therapist.
• Consider scheduling a session or two with a personal trainer or look for a group class at a local gym, recreation center, or senior center to learn proper form. Free online videos demonstrating specific strength exercises can also help.

Balance exercises for older adults

Balance involves maintaining the body’s stability while still or in motion. As with muscle-strengthening exercises, balance exercises help to prevent falls and fall-related injuries. Aim for about three sessions of balance exercises a week.

Examples of balance exercises include:

• Tai chi (a “moving meditation” that involves shifting the body slowly, gently, and precisely, while breathing deeply)
• Yoga
• Standing on one foot
• The heel-to-toe walk
• The balance walk
• Walking backward or sideways
• Practicing standing from a sitting position
• Using a wobble board

Safety tips

• Listen to your body. If you feel unsteady, take action to steady yourself.
• Go slowly and mindfully to prevent falling.
• If you are unsure about doing a particular movement, seek guidance from your doctor or physical therapist.
• Have a sturdy chair, person, or wall nearby to hold onto for support.
• Wear comfortable, stable footwear or go barefoot to have grip on the floor or mat.

You may also be interested in

• Finding tips for getting and staying active as you age
• Reading about health benefits of exercise
• Learning about exercising with chronic conditions