Exercises to try
Walking is a low-impact exercise that offers numerous health benefits. It improves cardiovascular health, strengthens bones, and aids in maintaining a healthy weight2.
Start with shorter walks and gradually increase the duration and intensity. To make it more enjoyable, invite a friend or join a walking group in your community.
Read our article on the most frequently asked questions about walking
Strength training is crucial for maintaining muscle mass and strength, which tend to decline with age3. It also helps improve balance and coordination, reducing the risk of falls.
Begin with light weights or resistance bands and focus on major muscle groups, such as the legs, arms, back, and core. Seek guidance from a fitness professional to ensure proper form and prevent injury.
Water exercises, such as swimming or water aerobics, provide a gentle and joint-friendly workout. They offer resistance for muscle strengthening while reducing stress on the joints.
Many community centres and swimming pools offer specialised classes for older adults, making it a great opportunity to socialise while staying active.
>Read more on the health benefits of swimming
Yoga and Tai Chi
Yoga and Tai Chi are excellent exercises for older adults as they improve flexibility, balance, and overall body awareness.
These practices also promote relaxation and stress reduction. Look for beginner-level classes or instructional videos tailored to seniors' needs.
Cycling or stationary biking
Cycling or using a stationary bike is a low-impact exercise that improves cardiovascular fitness, leg strength, and joint mobility.
Start with shorter sessions and gradually increase the duration as your fitness improves. Consider investing in a stationary bike for convenience and ease of use at home.