Gentle Exercise for Seniors That Families Can Enjoy Together

Gentle exercise for seniors can help them stay flexible, mobile, and independent, but it's sometimes difficult to exercise alone. Great exercise activities that older adults can do with their families include chair yoga, water aerobics or pool play, tai chi, and resistance band stretching.

According to a study done by Wright et al., published in BMC Geriatrics, the prevalence of chronic pain globally among older adults ranges from 24% to 76%. Not only does chronic pain restrict seniors from activity and affect their sleep quality, but it can also lead to mental health issues like anxiety and depression.

One of the best ways to counteract chronic pain is to do gentle exercise for seniors in Pflugerville, TX. You can also have your family members join in so you can keep up with motivation, accountability, and most importantly, fun!

What Is the Most Beneficial Exercise for Seniors?

There are certainly tons of exercises that can support senior health, but the most beneficial one for older adults is walking. Not only is it very accessible, but it's also easy to adapt to different fitness levels, and you don't need special equipment either.

This low-impact exercise can:

• Improve heart health
• Boost circulation
• Enhance mood
• Help maintain a healthy weight
• Support joint mobility
• Strengthen the legs and core

Walking is very versatile too; it can be done solo, with a partner, or in a group. In addition, in most situations, you can go out and get fresh air, sunshine, and great views. Otherwise, if the conditions aren't optimal, you can walk inside instead.

What Are Fun Exercise Activities for Families?

Movement with loved ones can be an excellent way to spend quality time with each other and strengthen bonds. Here are some safe joint-friendly fitness ideas that everyone can do together.

Chair Yoga

Chair yoga is often seen as part of the routine for exercise in senior living, and for good reason. Not only is it gentle, but it's also low-impact, so seniors and all their family members can enjoy it together. It's a fantastic alternative to traditional yoga.

Everyone can grab a chair, sit down, and practice slow and controlled movements that can help with flexibility, posture, and joint mobility. Common poses include:

• Seated twists
• Overhead stretches
• Ankle rolls
• Gentle forward bends

You can either follow an online routine or create your own sequence!

Water Aerobics or Pool Play

Who doesn't love to jump in the pool? Water aerobics or simple pool play can have the entire family excited to spend time with you, as there's so much fun to be had!

Thanks to the buoyancy of water, there's less stress on the joints, but it also provides a little resistance. This makes pool activities perfect for people of all mobility levels.

You can do simple activities like:

• Slow laps
• Leg kicks while holding onto the pool edge
• Gentle arm movements
• Group water games

Whatever you choose, you'll benefit from emotional connection through movement, as well as improved cardiovascular health, flexibility, and muscle strength.

Tai Chi

Tai chi has many health benefits, and it's not intense either. It's a slow and flowing martial art that focuses on balance, breathing, and smooth, controlled movements. It's very accessible, so children can do it too.

The movements are easy to learn, and you can modify them for different abilities. The whole family can learn to be mindful, which can then reduce anxiety. Other benefits include:

• Improved stability
• Strengthened leg and core muscles
• Reduced stress

No equipment is needed, and you can do tai chi indoors or outdoors!

Resistance Band Stretching

Resistance band stretching is outstanding for building strength without the use of heavy weights. Just purchase a few, distribute them to your loved ones, and work out! Examples of exercises include:

• Seated rows
• Bicep curls
• Sidearm raises
• Gentle leg presses

The bands come in different resistance levels, too, so not only can you pick the right difficulty when starting, but you can trade the bands up as you improve your strength.

Frequently Asked Questions

How Should a 70-Year-Old Start Exercising?

A 70-year-old should start exercising in a gradual manner, prioritizing safety and consistency rather than intensity. Before they start, they should talk with their doctor to understand any physical limitations or conditions that might impact their exercise choices.

Afterward, they can start with low-impact exercises, such as:

• Walking
• Gentle stretching
• Chair exercises
• Water aerobics

Begin with short sessions (ten to 15 minutes), then slowly increase the duration as endurance improves.

What Are the Four Main Types of Exercise That Seniors Need to Stay Healthy?

To stay healthy, seniors need a balanced fitness routine that has these four main types of exercise:

1. Aerobic (endurance) activities: These strengthen the heart and lungs, and help maintain stamina.
2. Strength training: Preserves muscle mass, improves bone density, and supports daily tasks.
3. Balance exercises: Reduce the risk of falls, which is a major concern for older adults.
4. Flexibility exercises: Help maintain joint mobility and reduce stiffness.

If you combine these four types of exercise, then you can stay functional, mobile, and independent. You'll also improve your overall well-being and reduce the risk of injury.

What Is the 6-6-6 Rule for Exercise?

The 6-6-6 rule for exercise is a simple guideline that you can use to build strength and consistency. It goes like this:

• Six repetitions of an exercise
• Holding the position or controlling the movement for six seconds
• Repeating this for six rounds

What's great is that this guideline is gentle, but it can still be surprisingly challenging.

Do Gentle Exercise for Seniors With Loved Ones

If you're looking for family routines in care, then doing gentle exercise for seniors is a must. You can have great conversations while exercising, and even the little ones can participate.

The best thing is that everyone can work on their fitness, no matter what level they're at. This creates a fun time that the whole family looks forward to!

At Sage Valley, we have a quality fitness center where our residents can enjoy classes and exercise for all levels. To schedule a tour at our senior living community in Pflugerville, TX, get in touch with us today.