Aging Actively: How the Right Exercise Routine Can Add Years to Quality of Life

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Aging Actively: How the Right Exercise Routine Can Add Years to Quality of Life

Want to help seniors live longer, healthier and more independent lives?

Regular exercise and movement is the best way to improve quality of life with age. But what exercises can older adults do? Sadly, most seniors aren’t active enough.

Enter senior living fitness facilities. The right routine combined with the right senior fitness equipment can help residents not just survive, but truly thrive well into their golden years.

And exercise can:

• Extend lifespan
• Help prevent dangerous falls
• Maintain independence

…and results can happen sooner than expected.

Here’s what this guide covers:

1. Why Exercise Matters MORE With Age
2. Risks of Not Staying Active
3. Exercises All Seniors Should Do
4. Senior Living Fitness Equipment Recommendations
5. How To Create The Perfect Routine

Why Exercise Matters MORE With Age

Don’t exercise often enough?

The older a person gets, the more important exercise becomes. Research compiling data from over 2 million adults found a positive correlation between physical activity and lifespan – but only after age 60!

Translation: For seniors who need it most, exercise can help them live longer.

Active people live longer lives. Study after study proves that consistently active adults have a 30-40% lower risk of dying from any cause. Even better, seniors who became more active later in life still saw a significant decrease in deaths.

Exercise won’t just help seniors live longer. Moving more will keep them healthier, happier and more independent for longer as well. But there’s always the question…

How much exercise do seniors need? What kind should they be doing?

The answer has been repeated a thousand times… but it’s worth saying again. Let’s keep this simple.

Senior citizens should just move more.

Every day. Multiple times. And they need the right equipment to make that possible.

Risks of Not Staying Active

As humans age, they start moving less.

But exercise for older adults isn’t optional. In fact, living a sedentary lifestyle can be extremely dangerous.

Take senior falls, for example.

According to the CDC, 1 in 4 Americans over 65 fall each year. Falling is the leading cause of injury and fatal injury for seniors.

Guess how many of those falls are preventable?

Yep. Most of them.

Loss of muscle mass and strength is a big factor in falling. Once a person passes the age of 30, muscle loss begins – about 8% per decade. After age 60, this accelerates quite a bit.

There’s even a name for it. When the natural aging process causes seniors to lose muscle strength and mass, it’s called sarcopenia.

Which also causes:

• Loss of balance
• Joint fractures
• Dependence on others for daily tasks
• Increased risk of chronic diseases

So how do you combat sarcopenia?

By exercising regularly.

Strength training is the only known way to reverse and prevent muscle loss with age.

Senior fitness equipment like the options discussed later helps seniors build strength safely so they can stay active for longer. Which drastically reduces their risk of falling. Simple as that.

Exercises All Seniors Should Do

All exercise is not created equal. And this is especially true for older adults.

While seniors should get a mix of cardiovascular and strength training workouts, not all exercises help with both.

Here’s the best combination of exercises for seniors:

Strength Training

Yes, this should be the foundation. Resistance training with weights or body weight builds muscle mass and helps seniors regain strength they’ve lost.

Focus on big compound movements like leg presses, chest press, rowing, squats and basic pulls.

Even light weights, just 1-2 times per week can help seniors start rebuilding muscle.

Cardiovascular Training

Walking. Stationary bikes. Even low impact cross-trainers work.

Aerobic exercise keeps the heart healthy and builds endurance. Encourage seniors to get their heart rate up for short periods throughout the day. Little by little it adds up.

Balance & Flexibility

Seniors should practice their balance as much as possible. Exercises that focus solely on improving steadiness can help reduce falls. Think single-leg stands, heel-toe walks, or anything that forces seniors to focus on staying upright.

Flexibility exercises like stretching help with balance too. Not to mention alleviating joint pains and stiffness.

Functionality

The ability to perform regular daily activities is something seniors should prioritize.

Whether it’s sitting down to standing back up or reaching for high shelves. Seniors should make sure their bodies are capable of doing everyday tasks with ease.

Remember…

A blend of all these exercises helps seniors stay healthy inside and out. Make sure the senior living facility is equipped with equipment that enables them to complete these workouts.

Senior Living Fitness Equipment Recommendations

Did you know…

Some fitness equipment was designed with seniors in mind?

Yes, certain products actually take into consideration the limited mobility, balance issues and strength limitations many seniors have.

When searching for senior living fitness equipment, look for these key features.

• Low impact on joints and muscles
• Easy to safely get on and off
• Height adjustment abilities
• Versatile use for lots of exercises

NuStep cross trainers and recumbent steppers are two of the most popular pieces of fitness machines for seniors. They provide a full body workout without the pounding and strain of traditional workouts.

Both are low-impact, great for seniors with limited mobility. And don’t forget seniors with arthritis.

As always, make sure there is plenty of space between machines to allow wheelchairs and walkers to move freely.

How to Build A Routine Seniors Will Follow

“But what if they don’t exercise often enough?”

Great senior living equipment won’t matter if seniors aren’t using it.

Truth is… building a consistent exercise routine for seniors is half the battle.

Don’t overthink it. Start by following these tips.

1. Take it slow. Start with just 10 minutes a session and work up from there. Starting slowly prevents injury and burnout down the road.
2. Be consistent. Try to get seniors working out 150 minutes per week. Doesn’t sound like much? That’s just over 20 minutes a day.
3. Make exercise a social activity. Group classes or workout buddies hold people accountable. Working out with others is also great for mental health and building community.
4. Track their progress. Seniors should be proud of even small accomplishments. Tracking improvements in strength or mobility will help seniors stay excited about exercising.

Older adults shouldn’t feel overwhelmed by their exercise routine. In fact, simple is always better.

Walking a few miles a day. Light strength training two times per week. And using a NuStep machine for 20 minutes is more than enough.

Wrapping Up

Exercise is non-negotiable for seniors who want to live longer, healthier lives.

Gravity. Age. Life. They’re all taking years off senior lives as time passes.

By investing in fitness equipment that allows them to exercise safely, you’re fighting back.

Don’t forget, you’re giving them the tools to prevent falls and increase independence. Two things every senior wants.