5 Tips for Safe, Sustainable Exercise for Older Adults

We’ve been told repeatedly that regular exercise benefits people of all ages and abilities. According to the Centers for Disease Control and Prevention, people over age 65 see benefits ranging from improved sleep and blood pressure to a reduced risk of falls and dementia. But there is a major caveat to this advice: One must exercise in a safe and sustainable way.

“Safe and sustainable” can look different for everyone. If you are an older adult, the first step when starting an exercise program is to discuss the plan with your doctor. In addition to partnering with your medical provider to prepare a plan, these tips can help you achieve a healthy and maintainable exercise routine.

1. Know and Respect Limits

The best exercise program is one that can be done consistently, but no one can be consistent if they have pushed themselves to the point of injury. Having the confidence to do hard workouts helps us improve. However, there is a difference between the discomfort caused by challenging the body and the pain that stems from the body sending a message that it’s time for a change. It may be a sign to make a change or to talk to your doctor if pain caused by exercise is:

• Sharp
• Prolonged
• Worsening over time

2. Modify To Meet Goals

If an exercise causes pain, that doesn’t necessarily mean you need to stop doing it completely. Consider modifying an exercise if the original version causes excessive discomfort or puts you in a dangerous situation. For example:

• If there is pain when lifting weights, try a lighter weight or use only your body weight for strength training exercises to put less strain on muscles and joints.
• If balance is a struggle, do moves like calf raises while holding on to the back of a chair so there is something to provide support during the exercise. Note that a walker is not stable enough to be used as a support for exercise.

Workout videos and group classes often provide modification suggestions. If you aren’t sure how to modify a particular exercise, talk to an exercise or physical therapist about how to adjust it to meet your needs.

3. Prepare and Recover

Stretching and warming up aren’t just for elite athletes. These activities prepare the body for movement and allow for a slow increase in heart rate and breathing. Start with a five- to 10-minute warmup (perhaps a brisk walk) to get the blood flowing. Then, complete some gentle stretches to help prevent injury. Check out this playlist for guided stretches from the National Institute on Aging.

Hydration is a key ingredient for a healthy exercise routine. The National Council on Aging cautions that seniors are more vulnerable to dehydration due to decreased thirst, changing body composition, and the increased likelihood of using medication that has dehydration as a side effect. Ensure you drink water before, during, and after exercise.

Take the time needed to recover, both during and after the workout. Breaks between repetitions allow you to focus on form and actively engage your muscles. Incorporating rest days allows your body to repair itself between workouts. A rest day doesn’t mean sitting on the couch watching TV all day, though. Instead, actively recover with light movements like walking or yoga.

4. Make It Fun

Here’s an easy tip for a sustainable exercise program: Have fun! For example, make a playlist with your favorite upbeat songs, or set a specific goal and plan a celebration when you achieve it.

Experts recommend a combination of endurance, strength, balance, and flexibility exercises. Mix in different types of exercise throughout the week to keep yourself entertained and engaged. You could also consider these suggestions:

• Check out YouTube for an assortment of fun, guided exercise videos from credible creators.
• See what classes are available at the local gym. It’s never too late to try something new, like water aerobics or tai chi.
• Remember that exercise is more than dumbbells and cardio machines. If you are up for it, exercise with an old hobby like dancing, biking, or shooting hoops.

You should be able to enjoy exercising without feeling pain. If you experience pain or a challenge that is preventing you from enjoying exercise, connect with your doctor or an exercise or physical therapist to discuss solutions.

5. Exercise With Friends

There are many benefits to exercising with a partner or group. It’s more fun to have someone to talk to or start a friendly competition with. Exercising with someone else ensures there is someone to call for help if an injury occurs. Depending on the workout and the partner’s comfort level, an exercise buddy can serve as a spotter for strength and balance moves.

If you are a caregiver or companion for an older adult, consider joining them in their exercise program. It’s a fun way to bond, and if you give it a fair chance, you’ll likely find that it’s a workout for you as well!

How Right at Home Can Help

Right at Home provides a wide range of in-home care services for seniors and adults with disabilities. Our compassionate caregivers can support aging adults with day-to-day activities like light exercise programs, shopping, cleaning, and more.

To learn more about how we can support you or a loved one, use our office locator to find the nearest office and ask for a FREE in-home consultation.

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