How to Exercise Safely as a Senior

You're never too old to exercise! Most seniors can exercise safely even if they suffer from chronic illnesses such as diabetes, arthritis, heart disease, or high blood pressure. In fact, regular moderate exercise can help improve or control many chronic disorders. The key to exercising safely as a senior is good preparation, proper equipment and slow movements.

Instructions

Difficulty: Moderately Easy

Things You’ll Need:

• Loose-fitting clothes
• Comfortable walking shoes
• Sturdy chair

1. Prepare for your exercise routine by having a physical exam. This is especially important if you're a senior who smokes, is overweight, or has a chronic medical condition. These conditions should not prevent you from exercising, but your doctor may place limits on the kinds and amounts of exercise you can do safely.
2. Start with short periods of gentle exercise and gradually build up to an optimal level. If you've been active all along, you can start at a higher level of intensity. If you haven't exercised regularly, begin with brief chair exercises or a short walk several times a week. Do these activities safely by using a large sturdy chair on a non-slip surface for the chair exercises and wearing comfortable walking shoes for your walking exercise. Low-impact activities like these offer seniors the benefits of exercise without the potential for injuries. You can increase the duration and intensity of your activities as you become stronger and more flexible. Draw up an exercise schedule and allow at least a month of regular exercise before reaching your optimal level.
3. Use slow movements. Exercise should not be rushed. You will be less likely to pull muscles or harm joints if you practice slow, regular movements.
4. Drink plenty of water throughout the day. Seniors tend not to drink adequate amounts of water and to dehydrate easily. It's important to drink some water before, during and after exercising, as your body will lose fluids more rapidly due to sweating during exercise.
5. Wear proper clothing for the exercise you're doing. Loose-fitting clothing is best for most activities. Comfortable walking shoes will aid balance and guard against muscle pulls.
6. Do warm-up stretches before exercising and cool-down stretches after.
7. Know the warning signs of overdoing it. Contact your doctor if you experience chest pain, irregular or racing heartbeat, difficulty breathing, dizziness, pain or nausea.
8. Use proper supports when doing balance exercises. Stand by a wall, hold onto a banister or a sturdy chair.
9. Keep all exercise equipment in safe condition.

Tips & Warnings

• If you don't have a large block of time to exercise, break down these activities into 10 to 15 minute segments. The important thing is to do some exercise every day.