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May 4, 2011

Senior fitness and exercise: Tips for getting more active—and liking it


If you dread working out, it’s time for a mental makeover. Consider physical activity part of a lifestyle instead of a bothersome task to check off your “to do” list. There are plenty of ways for seniors to make exercise a pleasurable part of everyday life—here are just a few.

Choose activities and exercises you enjoy

Think about activities that you enjoy and how you can incorporate them into an exercise routine. 
  • Listen to music while lifting weights
  • Window shop while walking laps at the mall
  • Get competitive while playing tennis
  • Take photographs on a nature hike
  • Meet new people at a yoga class
  • Watch a favorite movie while on the treadmill
  • Chat with a friend while walking, stretching, or strength training

Find easy ways to add more physical activity to your day

If you’ve caught the workout bug and you want to find more ways to be active, the following tips are for you.
  • Active on the go: Always choose stairs over the elevator, park at the far end of the parking lot when arriving at appointments and meetings, walk down every isle of the grocery store while shopping, practice balancing skills while standing in line, do neck rolls while waiting at a stoplight.
  • Active at home: Do a set of wall pushups while waiting for water to boil, vigorously vacuum, tend to the garden, sweep the sidewalk, rake leaves, lift weights while watching the news, try toe-raises while talking on the phone, do knee bends after sitting for a long period of time.

Focus on the benefits in your daily life

The most rewarding part of beginning a fitness routine is noticing the difference it makes in the rest of your life. Even if you begin exercising with a few simple stretches while seated or a short walk around the block, you’ll notice an improvement in how you feel as you go about your day.
  • House cleaning, gardening, shopping, and errands. Want to feel less winded while vacuuming or rushing to and from appointments? Doing just 15 to 20 minutes of heart-healthy cardio each day, such as walking, biking, swimming, or water aerobics will help give you the stamina you need.
  • Lifting grandchildren, carrying groceries, household chores. Building muscle mass a few times each week through weight lifting, resistance exercises, and nautilus machines will help give you more strength.
  • Tying shoes, looking behind you while driving, navigating steps. Incorporating basic stretching—even while seated—to your fitness routine will make the most ordinary movements easier. Try yoga, Pilates, Tai Chi, or Qi Gong to limber up. 
Exercise doesn’t have to break the bank
A senior fitness program does not depend on costly gym memberships and fancy exercise equipment. Like the best things in life, staying fit can be completely free. Work out the wallet-friendly way:
  • Do neck rolls and light stretching while watching TV
  • No weights? Use soup cans
  • Rent exercise videos from the library
  • Mow the lawn, rake leaves, and weed
  • Climb stairs
  • Enjoy a walk in a new park or neighborhood

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