Prioritizing fitness is the best way to maintain your health and independence as you age, but high-intensity exercise is not always right for everyone. Instead, focusing on a balanced routine that includes low-impact activities, strength training, and flexibility exercises can be more beneficial.
Coupled with proper nutrition, these habits help manage weight, reduce the risk of chronic diseases, and promote joint health, for a higher quality of life and sustained independence for seniors. Now let’s talk about what we can do to establish long-lasting health and a fitness routine that you’ll actually like.
1. Find Something Active That You Truly Enjoy
Fitness can take many forms. If you don’t enjoy it, you don’t need to lift weights, jog, or take a class to get your sweat on! You can go for a walk in your local park, take the stairs instead of the elevator, play pickleball with a friend, or go for a bike ride, whatever gets you moving that you aren’t dreading. This is because it’s hard to motivate yourself to do something that you don’t truly enjoy.
Just make sure you find ways to incorporate the four different types of exercise into your routine: endurance, strength, flexibility, and balance. Endurance is important for your cardiovascular health, strength is important for being able to lift, move, and carry things in your daily life, flexibility keeps your joints healthy and your body limber, and balance is a great prevention strategy to limit injuries from falls, which injure 1 in 4 elderly people every year.
- For endurance you can try swimming, biking, or going for a brisk walk
- For strength, you can do a quick at-home youtube video or dumbbell routine
- For flexibility, try starting your day with a quick stretching routine when you wake up or a low-impact chair yoga class at your local gym or rec center
- For balance, this can be done anytime! Think things like; standing on one foot while doing the dishes, doing a couple of sets of single-leg step ups on the stairs, etc.
Some people recommend an approach called “exercise snacks.” The idea is that instead of going to the gym for an hour, you do a couple of short sessions spread throughout the day. This is supposed to make exercise more approachable and doable since you’re only doing it in small increments, and can be great for people who are busy.
2. Support Your Progress With High-Quality Food
Exercise is only one side of the equation when it comes to caring for your health. As you age, you naturally lose bone density, muscle mass, and your heart function declines, so nutrition is critical for keeping these tissues healthy. Prioritize nutrients like:
- Omega 3s for heart and brain function
- Protein for muscle building
- Calcium and vitamin D to promote strong bones
- Fiber for optimal digestion
- Whole foods like fruits and veggies for vitamins and minerals to support your overall health
Not only do your food choices matter for specific health concerns, but maintaining a healthy weight does, too. Balancing calorie intake with physical activity will limit your risk of developing chronic diseases like type 2 diabetes, heart disease, high blood pressure, and even Alzheimer’s, as well as help with energy, inflammation, and immunity.
Good nutrition also keeps your body strong and fueled, so don’t neglect your diet, and don’t forget to hydrate throughout the day.
3. Schedule it into Your Day like a Non-Negotiable Appointment
When fitness is an afterthought, you’re way less likely to make it part of your daily routine. In the same way that you would schedule an appointment, schedule your exercise time. That could mean anything from always taking a lunchtime walk to designating every Wednesday night to taking a yoga class with a friend.
Everyone is different in terms of when they like to work out, but studies show that people are more likely to adhere to an exercise routine when they get it done in the morning. This is because you get it done right away and have fewer opportunities to skip your session because you’ve run out of time on a busy day, are too tired, or simply don’t have the motivation. Get it out of the way early, and you won’t regret it! Research also indicates that morning exercise is better for brain function anyway, so it’s a win-win.
4. Find Ways to Make it Fun!
Try to think about what motivates you. Is it seeing progress in your performance? A social element like hitting a class with a friend? Seeing your physique change? Whatever it is that gives you a sense of accomplishment and satisfaction when you work out, make it part of your plan.
Some studies have linked the use of a fitness tracker like a watch to increases in daily activity levels and improvements in health. These wearables often help you set and track your goals. Start small with realistic goals like 10,000 steps a day, 90 minutes of cardio exercise, or even getting up and moving around regularly to decrease extended sedentary periods, which are associated with poor flexibility and posture alterations.
5. Care for Your Joints With Supplements
There is a natural degradation of connective tissues as we get older, but there are ways that you can minimize their impact on your daily life with supplements (paired with your fitness routine).
We recommend:
Collagen Supplements
Collagen helps your body replace the collagen in your bones and joints that is naturally degraded over time, in some cases even increasing the density and cross-sectional area of your ligaments and tendons. We recommend Collagen Fit by Thorne Research because it also contains Nicotinamide Riboside and Betaine for energy and recovery benefits, with extra support in the form of amino acids for muscle building.
Muscle Relief Rub
If you tend to get joint and muscle pain with strength training, a muscle rub with active ingredients like arnica, magnesium, and eucalyptus can provide relief from soreness. We like Magnesium Oil Sport Roll-On for Joint Health by Life Flo because it is fast-acting, providing moisture and a cooling effect to soothe post-workout soreness.
Multivitamins
A multivitamin fills any nutritional gaps in the diet so that seniors get all of the necessary vitamins and minerals for optimal health. Since exercise puts extra demand on the body, a multivitamin optimized for those partaking in athletic activities is best for comprehensive support. We recommend Athletic Nutrients by Pure Encapsulations because it contains a wide-spectrum blend of minerals, vitamins, and cofactors, along with creatine, which is great for muscular endurance. As an added plus, creatine has been shown to improve cognitive function in seniors.
Aminos
For support in muscle building, tissue repair, and recovery, an amino acid supplement can be a great asset. While some amino acids are naturally made by the body, there are 9 aminos that are essential in the diet since they can not be made. Liposomal Multi Amino+ by Codeage contains all 9 essential aminos, delivered in a liposomal format that enhances absorption.
Cramp Relief
When you first start out with strength training, muscle fatigue can cause nighttime cramps that disturb your sleep. While your body gets used to your new exercise routine, Leg Cramps PM by Hylands can provide relief without you having to take sleep aids, aspirin, or acetaminophen. It contains 10 active ingredients that soothe cramps and help you fall back asleep quickly after cramps strike.
Conclusion
Maintaining fitness and proper nutrition is an important part of senior health and wellness. By incorporating enjoyable and varied physical activities into daily routines, seniors can improve their endurance, strength, flexibility, and balance, all of which contribute to a healthier and more independent lifestyle. Scheduling exercise as a non-negotiable part of the day and finding fun, motivating ways to stay active can boost adherence to your new routine.
We can’t forget nutrition! Supporting these activities with a nutrient-rich diet ensures that the body receives essential vitamins and minerals, helping to manage weight, boost immunity, and reduce the risk of chronic diseases. Supplements can play a supportive role for a long, happy, and healthy fitness journey.
Frequently Asked Questions
What are the best ways to maintain senior health and wellness?
Make time for all four types of exercise every week: strength, flexibility, endurance, and balance, but ensure you make it fun so you are motivated to stick to your routine. Some examples of fun physical activities include Zumba, swimming, tennis, ping pong, bicycling, jogging, dancing, using resistance bands, and walking the dog. Pair that with well-rounded nutrition and you are setting yourself up for health benefits and an overall healthier well-being.
What are good exercises for senior fitness?
Low-impact movement that gets your heart rate up and improves balance and mobility are the best exercises for longevity of your joints, heart, and muscles for older adults.
What supplements should seniors take for joint health?
Collagen, multivitamins, aminos, and muscle relief rubs are great ways to support your joint health during your fitness journey, especially if you have an active lifestyle.
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Madeleine holds a BSc in Human Biology and began her career in emergency medicine before transitioning to a wellness role as a personal trainer and nutritionist. This combination of medical and wellness expertise gives her a well-rounded understanding of health topics. Now a full-time health and wellness copywriter, Madeleine enjoys synthesizing digestible content from technical research so readers can make informed decisions about their health.