help family caregiver help family caregiver

Staying Active to Stay Well – No Sweat! (well, sort of …)

Weekend warriors beware once you hit the golden years. Cramming in a long run or trips to the gym only on Saturday and Sunday are not the best for anyone’s health. For those individuals over age 65, regular exercise throughout the week is the recommended routine to follow. Staying active as a senior offers a number of health benefits including greater mobility, decreased joint pain and fewer illnesses. Regular fitness activity reduces the risk of heart disease, diabetes, obesity and types of cancer.

Before starting any physical routine, it’s important for elders to check with their doctors first. Key exercises for older adults focus on:

  • Cardio. Brisk walking, tennis and swimming are all moderate-level aerobic exercises for seniors. Running, biking and hiking are more intense cardio workouts, which help raise the heart rate and build endurance. For beginners, five minutes daily may be the best place to start, gradually increasing to 30 minutes of aerobic activity daily.
  • Flexibility. Many people forget the importance of warming up by stretching before cardio exercise and then cooling down with another round of light stretching. Increasing one’s flexibility through toe touching to yoga boosts overall range of motion and fluid movement.
  • Strength. Fitness experts note that people over age 60 lose about 1.5 percent of their muscle mass each year. Building muscles can be as simple as lifting 5-pound weights via bicep curls and arm lifts, or even doing push-ups against the wall. Strength training also improves bone density and reflex reaction time.
  • Balance. Building up steadiness on your feet and preventing falls is as simple as walking heel to toe several times a week. Leg raises and chair stands also are balance stabilizers.

Right at Home caregivers can provide supervision during exercise in case seniors feel a little uneasy doing it on their own.

What small steps can you take toward staying more active?

Author Beth Lueders

An award-winning journalist who has documented stories in nearly 20 countries, Beth Lueders is an author, writer and speaker who frequently reports on diverse topics, including aging and health issues for both U.S. and international corporations.

Share this resource

Recent Articles

A senior male client sitting next to his female Right at Home caregiver
How To Manage Stress as a Family Caregiver
Family caregivers tend to care for everyone else around them but neglect their own well-being to the point where the stress from caregiving causes them to become unhealthy. Here are signs to recognize this stress and seven ways to manage it in a healthy way.
Read more
A senior male client and female Right at Home caregiver are lifting small barbells above their heads
5 Tips for Safe, Sustainable Exercise for Older Adults
Safe and sustainable exercise improves brain health and helps seniors sleep better and maintain their independence longer. If you want to get started on an exercise program, consult your physician first and then follow these five tips.
Read more
senior female client doing her grocery shopping with the assistance of a female right at home caregiver
Simple and Nutritious: Dietary Support for Seniors With Parkinson’s
Parkinson’s is a disease where diet, nutrition, and exercise can significantly affect the quality of life. In some cases, it can even slow the disease’s progression. Here are nutritional recommendations that can truly make a difference.
Read more

Need help right now? Call us anytime at

(877) 697-7537