Exercise Tips for Seniors in the New Year

Getting more exercise is a popular New Year’s resolution, and it’s a great time for seniors to investigate ways to become more active and improve their health.

Sitting for long periods of time isn’t healthy for anyone, and seniors in particular are at risk. Health researchers have found that a sedentary lifestyle increases the risk for negative health outcomes and diminishes functional abilities for activities of daily living. In addition, one studyfound that passive behaviors, like long periods of watching television, may increase the risk of developing dementia.

Follow Current Exercise Guidelines for Seniors

Getting more active not only fights disease; it can help seniors maintain their independence and live happier lives. The CDC recommends that adults aged 65 and older engage in:

• At least 150 minutes of moderate aerobic activity a week

• At least 2 days a week of activities that strengthen muscles, like lifting hand weights or resistance exercises

• Activities to improve balance about 3 days a week

Setting weekly goals for meeting these guidelines can help seniors stay on track. For example, they might aim to spend 30 minutes a day, 5 days a week doing moderate intensity exercise like brisk walking. Strength and balance activities are beneficial additions to an exercise routine because they can help with coordination and reduce the risk of falling.

Instructor-led classes in activities like water aerobics, yoga and strength conditioning can give seniors the coaching and support they need to try new physical activities. Many seniors enjoy the companionship of other older adults in activities such as tennis, pickleball and tai chi. The National Council on Aging has created a list of community organizations that offer older adults opportunities to engage in regular exercise and build meaningful connections.

Set Home Fitness Routines for Seniors

Home-bound seniors may think that exercise isn’t possible for them. However, programs such as SilverSneakers can help even frail adults build strength and flexibility, while reducing their risk for falls. Medicare may cover the cost of online and home-based fitness programs. Following a simple functional fitness routine can help seniors strengthen the muscles they use for daily activities, like reaching overhead or lifting objects.

Kadan Homecare’s companion care services can help seniors follow their wellness routines and stay engaged in life. Whether it’s providing transportation to a senior activity center, taking a walk in the neighborhood or assisting with some simple exercises, Kadan’s highly trained caregivers can help keep independent seniors thriving and active.

Dina Kadan White2023-01-20T16:26:39+00:00January 19th, 2023|

About the Author: Dina Kadan White

As Vice President of Kadan Homecare, White oversees the day-to-to day operations and assists with strategic planning for company. White has worked with Kadan full-time for the past 11 years, although she has been engaged with the family-run firm at some level for most of her adult life. Prior to joining Kadan, White served as Director of Product Development at Equifax and previously was a Marketing Director with Wachovia. These jobs prepared her well for a position where she works for the benefit of all aspects of this highly client-focused agency. White holds a Bachelor’s Degree in Business Management from the Georgia Institute of Technology. She is a member of the National Private Duty Association, a membership organization for firms whose homecare model is to employ, train, monitor and supervise caregivers, create a plan of care for the client and work toward a safe and secure environment for the person at home. White is also a member of the National Association for Home Care and Hospice.