Exercise For Senior Citizens

Senior Exercise Program

Continued exercise for senior citizens is the key to health. Exercise for senior citizens helps build muscle and bone strength. It builds balance and coordination, prevents falls and lets you enjoy a healthier and more vibrant lifestyle.

exercise for senior citizens

A regular exercise program makes it easier and more enjoyable to carry out your day to day activities. Things as simple as getting in and out of the car, walking to church, the store or the library.

As the birthdays keep coming regular exercise for senior citizens will help you maintain your balance or recreate balance you may have lost.

Good balance and a fit body from regular physical activity is very often the determining factor in having the ability to stay in your own home at and elderly age. My parents were able to stay in their own home into their 90's and with exercise and striving to always keep my peak fitness, I plan to do the same.

According to a 2008 Guide On Physical Activity for Americans an active lifestyle can lower your risk of early death and a variety of causes of early death. There is also strong evidence that exercise for senior citizens and all Americans can lower the risk of heart disease, stroke, high blood pressure, unhealthy cholesterol levels, type 2 diabetes, metabolic syndrome, colon cancer, breast cancer, falls and depression.

Decrease in joint pain from results of aging are significantly reduced when regular exercise for senior citizens is introduced into your lifestyle.

As we age our joints wear down due to the loss of cushion pads in the spaces between our bones, this is called osteoarthritis. The effects of this condition which is a form or arthritis are reduced with regular exercise.

Regular Exercise For Senior Citizens

When combined with a lower calorie, high fiber diet plan physical activity can help prevent weight gain and promote weight loss. When we say peak fitness we mean we want you to achieve your very best condition, physically and mentally. We will help you lose the weight and also maintain your weight loss.

If you are already overweight or even obese, losing weight can lower your risk of many unpleasant health issues as you age, like osteoarthritis, gallbladder disease and sleep apnea, which is a breathing problem while sleeping.

These are some of the health benefits that can be gained by doing regular physical activity each week.

  • Improve functional health for older adults
  • Reduce waistline size
  • Lower risk of hip fracture
  • Lower risk of lung cancer
  • Lower risk of endometrial cancer
  • Maintain weight after weight loss
  • Increase bone density
  • Improve sleep quality
exercise pol


2 hours and 30 minutes of moderate-intensity each week or a combination of moderate and vigorous-intensity AND muscle-strengthening activities on 2 or more days. With a minimum of this much physical activity in addition to your regular daily activity, you will have increased health benefits.

Levels of Activity

Moderate activity will get you up on your feet and the blood flowing. The activity you choose should be enough to raise your heart rate, but you should still be able to talk and function easily. Examples might include, walking between 3 and 4 miles per hour, (3 miles per hour is a 20 minute mile)(4 miles per hour is a 15 minute mile). Perhaps you like to ballroom dance or bicycling. Any of these activities are examples of moderate exercise.

Vigorous Activity

The point at which your activity moves from moderate to vigorous is when your heart rate has increased enough that you are breathing hard and it's difficult to carry on a conversation. Examples might include jogging instead of walking, playing tennis or pushing a hand mower.

Slip And Fall Prevention For Senior Citizens

Simple ideas to increase your daily exercise:

  • Walk to the post office instead of drive
  • Use the stairs instead of the elevator
  • Walk to pick up your lunch
  • Instead of letting the dog out back, take it for a walk
  • Instead of watching the grand kids play, get involved

Questions And Answers About Senior Exercise

Q: How many women in the United States are overweight or obese?

A: Over 60% of US adult women are overweight, this according to 2007 estimates from the National Cancer for Health Statistics of the CDC.

obese, obesity, belly fat

Those numbers have been increasing each year, not only in terms of the number of overweight people, but also the degree to which they are overweight. There is a higher and higher percent moving from the classification of overweight into obese.

According to the CDC weight chart on obesity. The rate of overweight men is slightly less than women.

Q: How do I know if I'm overweight or obese?

A: You can test your BMI here.

Exercise For Senior Citizens
Improves These Aging Symptoms

If you prefer following a BMI chart that's a good option too. You can actually print the chart for quick reference.

Q: What causes someone to become overweight or obese?

A: You become overweight when you consume more calories than you use. An exercise for senior citizens program can help burn more calories. A calorie is just a unit of energy, much like a gallon of gas. A gallon of gas will allow you to travel just so far. A calorie will do the same, except that if you don't use it, it accumulates and stores in your body as fat cells.

There could also be medical or behavior reasons: Some behavioral reasons are: eating to much and not getting enough exercise. Environment and culture and even sometimes the genes you were born with can affect your weight.

Some cultural issues also affect our weight like: bigger portion sizes, lack of time for exercise and healthy cooking, unnecessary use of cars when we could be walking short distances.

Q: What are some of the negative health effects of being overweight?

A: Increased Risk of:

  • Heart disease
  • Stroke
  • Type 2 diabetes
  • High Blood Pressure
  • Breathing problems
  • Arthritis
  • Gallbladder disease
  • Some forms of cancer to name a few

The list really does go on and on.

It's Never Too Late To Start A Senior Exercise Program

It's never too late to start an exercise program for senior citizens. Age and physical ability certainly dictate the intensity and the form of exercise you can start with, but you can start at any time, it's never too late.