Exercise for seniors over 75 can consist of walking, chair squats, wall push-ups, seated leg lifts, heel-to-toe walk, and resistance band rows.
According to the CDC, adults over 65 should get at least 150 minutes of moderate-intensity aerobic activity a week or 75 minutes at vigorous intensity. In addition, they need at least 2 days of activities that strengthen muscles and others that improve balance.
This may already sound like a lot for seniors in Cedar Park, TX. Add in the fact that you need safe activities to ensure you don't suffer from injuries, and it's overwhelming.
Don't worry though, as we're here to help. Exercise for seniors over 75 is possible, especially when you know what's safe and effective to do.
The best exercise for a 75-year-old is usually a combination of low-impact cardio and gentle strength training. But for something simple, walking is the single most beneficial activity. The benefits include:
Even if you just walk 20-30 minutes a day, you can experience benefits such as better circulation and strengthened leg muscles. You can even do indoor walking workouts that are just as effective.
For senior fitness in Cedar Park, a 75-year-old should walk 20-45 minutes per day, or 1-2.5 miles daily. This range should be enough for you to reap the benefits, but without putting excessive strain on your joints.
Make sure to listen to your body though, as some older adults may only be okay with 5-10 minutes daily, while others can comfortably exceed an hour. The most important factor is consistency.
Here are some other exercises that are great in regard to wellness for older adults.
This exercise strengthens the legs, hips, and core, and you have the advantage of a stable support surface too.
To do chair squats, sit on a stable chair and lean forward. Stand up using your leg strength rather than pushing off the chair. Then, slowly sit back down with control.
Start with 5-10 repetitions and add more as you grow stronger and more used to this exercise.
Wall push-ups are an excellent alternative to regular push-ups, as there's less strain while still building upper-body and core strength. They should be a part of every senior workout!
Start wall push-ups by standing about an arm's length from a wall. Place your hands on the wall at shoulder height and bend your elbows to bring your chest toward the wall. Then, push back to standing.
You can adjust the difficulty level by stepping closer or farther from the wall.
Seated leg lifts are a powerful exercise since they target the quadriceps, hip flexors, and lower core, which are all necessary for walking, standing, and climbing stairs. This exercise is great for those with limited balance or chronic joint pain.
You'll start by sitting tall in a sturdy chair. Lift one leg straight out and hold it briefly before lowering it. Alternate legs for 10-15 repetitions per leg to get gentle strengthening.
If you're after balance training for seniors, then do the heel-to-toe walk. It's an outstanding fall prevention intervention since it challenges the stabilizing muscles in the core, hips, and lower legs.
As you might've guessed from the name, you'll walk in a straight line by placing the heel of one foot directly in front of the toes of the opposite foot. It'll be like you're walking on an invisible tightrope. Use a countertop or wall for support if needed.
Many seniors experience kyphosis with age, which is a rounded posture. However, you can combat this with resistance band rows, which are fantastic for mobility improvement.
You can sit or stand for this exercise; either way, hold the ends of a resistance band anchored around a sturdy object or under your feet. Then, pull the band back by squeezing your shoulder blades together, and slowly release. Repeat this 10-15 times in a slow and controlled manner.
Yes, you can definitely still build muscle at 75 years old! Aging will naturally lead to slower muscle growth and reduced hormone levels, but resistance training is still very effective for older adults.
If you keep up with strength training, you can:
The key is to follow a safe and progressive routine. This means starting with lighter weights or resistance bands and focusing on controlled movements. You should also have more recovery time between sessions.
The 3-3-3 rule for working out is a simple structure that gives you a balanced fitness routine. This makes it great for beginners or older adults who want to stay active.
The rule is as follows (per week):
This plan allows you to focus on all major components of fitness. The sessions don't have to be long either; they can be 10-30 minutes each, making it achievable, even for people with limited time or energy.
In general, older adults should avoid:
Of course, every senior's abilities are different. The goal is to choose safer, modified versions of movements.
Exercise for seniors over 75 may seem impossible at first, but in reality, it's easy to stay fit in your later years. And you don't have to worry about safety either, as there are plenty of low-impact workouts to choose from.
The most important thing is to stay consistent with whatever you choose. That way, you'll see noticeable results over time.
Get in touch with us today to get more information about senior living in Cedar Park, TX. Highland Estates Senior Living has monthly themed family nights so your loved ones can visit often!