It’s true that the effects of aging make exercise more difficult. Most people don’t have the same amount of energy when they reach their senior years. Muscle mass begins to decrease by about 3% to 8% per decade after age 30, and it declines even faster after 60. However, there are many factors that make physical fitness even more critical for your safety and autonomy as an older adult. You need strength and dexterity to stay mobile, and falls and injuries can be more severe.
Physical therapy helps our older clients stay independent. While it might not look like the exercise they used to do in their 20s or 30s, we teach them ways to stretch and exercise that will match their ability level and keep them as fit and active as possible.
In this article, we’ll describe six types of exercises we recommend for older adults to help them stay mobile and active.
What types of physical therapy exercises are best for older adults?
Good exercises for older adults should help you build and maintain your strength, stability and range of motion. What’s important is that you have the energy and the ability to go about your everyday routine. You need a certain amount of strength and agility to work on skills for your safety, like balance and fall prevention, as well.
Cardiovascular exercises like walking and aquatic therapy help your heart and lungs stay in good shape while improving your circulation and overall health. You should get at least 20 to 30 minutes of movement every day and pair cardiovascular exercise with some strength or resistance training a couple of times per week. You might invest in some resistance bands or try yoga for strength. Make sure some of your exercises help you work on balance and stability. After exercising, you should stretch to prevent pain and injuries while maintaining your flexibility.
6 types of physical therapy exercises for older adults
Do you get tired just thinking about exercise? Well, the best exercises for older adults aren’t strenuous. Your exercise routine should help you feel energized. The first couple of workouts might feel like a lot, but ultimately, exercising will help you get stronger and develop more endurance. It’s good to start slow and gradually increase your workouts as you’re able to.
Try adding the following types of gentle exercise to your routine:
Core exercises — Your core includes the muscles in your torso and upper legs from your shoulders to your thighs. Core strength supports your ability to get around and do other types of exercise. There are plenty of core exercises you can do seated in a chair, like side bends and leg lifts.
Stability exercises for quads and glutes — These are the exercises that will help keep your joints steady and strong while you’re walking or changing positions. Lunges and step-ups are great for stability. Do forward lunges as well as sideways and backward lunges. Use a stair or a platform to step forward or sideways and back down for several repetitions.
Balance exercises — Balance exercises are a little more complex. These include static exercises and full-body movements that help with proprioception and coordination. Proprioception is how you sense where your body is in relation to the ground and other objects. You may stand on one leg, practice shifting your weight from one foot to the other, or stretch your arms out to the side as you walk heel to toe.
Low-impact cardiovascular exercise — If you can get to a gym, ellipticals and recumbent bikes are fantastic low-impact cardio. We offer aquatic therapy at KC Rehab, which creates a bit of resistance while reducing strain on your joints. Going for a walk is a simple and accessible form of exercise, or you can find guided aerobic exercise videos to follow along with at home.
Stretches — Stiffness in your lower back, hamstrings and hips can lead to injuries from both strain on your joints and falls. When you have healthy joint movement, that also supports your ability to do cardiovascular and strength exercises. Do seated or standing stretches that work the front of your hips and quadriceps and hamstrings. Twists and yoga poses like child’s pose and downward dog are great for your lower back.
Strengthening exercises — You don’t need to lift heavy weights to get a good strengthening workout. Strength exercises should help you use your entire range of motion and create just a bit of resistance. This is where resistance bands can come in handy. If you don’t have a set, squats, calf raises and seated leg raises are good alternatives.
Get one-on-one help with exercise and a personalized workout plan
Are you feeling inspired to start a new exercise program? If it’s been a while, it’s a good idea to work with a physical therapist who can teach you appropriate exercises for your current ability level. It helps to have someone present who can help you maintain proper form and get the most out of your workout without working too hard.
The physical therapy services we provide at KC Rehab help our senior patients enjoy a better quality of life. We get to know our patients so we can make sure their personalized exercise programs support their activities outside of PT. Finding out what motivates them and learning about their passions helps us create genuine human connections, too.
Find out if physical therapy is right for you. Contact our team today for more information or to schedule an initial appointment. Let’s talk about why you want to stay fit and what types of exercise will work best for you.
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