Are you as confused as I was about how much exercise, what kind, and for how much time we, as seniors, need per week? The answer? It depends! But that answer is no help at all, so let’s dive in with a few scenarios.
First the familiar cautionary advice: Check with your doctor before starting any exercise program/routine to be sure that your health status matches the intensity of the exercises! This is for more than an author’s protection; it ensures that you aren't being too aggressive nor too passive in your program/routine. I say this from experience. I restarted a program after three years away from it. I didn’t consult my doctor, but I should have! Three years in “senior time” brought many changes to my physical condition and I didn’t take that into account. It turns out that the program was a bit too rigorous for me to start out. I injured my knee as a result, and had to stop my program to heal up. I lost six weeks! Now, I can start again, but with modifications this time. Lesson learned: start slow, and build up to my highest ability over time.
So, take care, and listen to your body!!
Now, find the scenario that describes you best, and get to it!
Little physical activity, poor balance, walk with assistance if can walk at all...
If this describes your condition, start out (after consulting your doctor), with simple (not to be confused with “easy”) seated exercises. You’ll find many YouTube videos to help; use the search tool, type in “seated exercises for seniors,” choose one or more that look appropriate. I found routines from 9 minutes to 20 minutes. Start slowly! When that routine starts to feel, well, routine, choose a new one a bit more challenging. Repeat!
When you feel ready, add “balance exercises for seniors” to your new routine (preview a few so you know what level of “ready” you need to get to). Many routines include using a chair or something stable for security while standing on one foot for a few seconds, then repeat with the other foot. Keep one hand on the chairback to steady yourself while doing the routine, phasing towards not using the chairback - just keep your hand hovering over it, ready to use it if necessary. You’ll find yourself able to keep your hand off the chair for longer periods as your balance improves.
Walk without assistance, some physical activity, balance “iffy”...
If you are in this category, and you’ve spoken to your doctor about your exercise goals, seek out “HIIT workouts for seniors” on YouTube. These should fall into the 20 minute range. Preview a few to determine if they’re right for you. Use caution, as it’s easy to overestimate your fitness level, which can lead to injuries, setting you back by weeks or even months! Start slowly, increasing frequency and difficulty as your fitness improves.
Fairly active, exercise at least 2 days per week, balance could be better...
In this group, we find folks who are pretty fit, but may have become complacent regarding their routine. The cure for this is to increase the intensity of your workouts: add another day or two of exercise per week; increase the length of your routine; increase the difficulty of your workout. Not all at once! Take it slowly, listening to your body; if it feels too easy, pump it up. If you are hurting during exercise, back off a bit.
Add at least one day per week for balance exercising, or tack on a balance routine to your regular workouts.
Active, exercise 3-4 days per week, balance is good - OR - Very active, exercise almost daily, excellent balance...
If either of these describe you, congratulations! You’re making your life more livable by staying active! Remember to challenge yourself when your routine becomes too easy by adding time, difficulty, and/or intensity (consult your physician). Here’s a balance challenge for you active and very active folk: put your socks on while standing! Use caution by having support nearby until you’re confident in your abilities. I do this every day, and most days I succeed, so I cut back to one balance exercise each session, for maintenance. Sometimes, though, I stumble. That’s when I add a few more “balance” activities back into my routine, until I can once again put on my socks while in a standing position.
How Often Should You Exercise?
Start where you’re comfortable, but at least once per week for strength/core training plus once per week for balance. Wherever you start, be consistent and look for signs that tell you to increase your frequency and your level of difficulty.
If you don’t have access to YouTube, your doctor can recommend exercises and print directions for you to take home. If you need direct instruction, ask your doctor for a referral to Physical Therapy. They’ll provide exercise recommendations and guidance on how to do them, with printed instructions so that you can repeat the routine at home. They can also help you decide how frequently you’ll exercise and how to determine if it’s time to increase both the frequency and the level of difficulty.
*These suggestions are mine. I am not a medical professional, just a lay person who has researched and used many different routines and patterns. In every case, please consult your physician before beginning any routine; over-exerting yourself could lead to injury and ultimately lost time on your journey to becoming stronger, steadier, and more flexible. Slow and steady wins the race, as Aesop taught us!
In Conclusion
- Assess your physical abilities with your doctor
- Set a goal for yourself that matches your “why” for improving your balance and health
- Find routines that match your goal(s) and current fitness level
- Start slowly, increasing frequency and intensity at a pace your body responds to favorably.
- And, most importantly, keep at it! Whether exercising alone or with others, find an accountability partner to boost your consistency.
I’m excited for your journey toward better fitness! I hope you are, too! It’s kind of like growing younger!
Meet Your Author
Cid Kelley, an Omaha native, is a Community Education Assistant at No More Empty Pots and a lifelong learner, too. Food Preservation is her latest learning mission; she says "nothing beats gifting and cooking with home-canned foods!" Cid's other passions include creating/providing adventures for 16 grandies, and living a life of healthful abundance with her partner, Will B, and their little dogs.
Comments? Questions? Email education@nmepomaha.org. We'd love to hear from you!
