Fitness Tips for Seniors.

Regular exercise is incredibly important for staying healthy as we age. It reduces the weight gain that puts extra strain on weakening bones, helps maintain your sense of balance, and lowers your risk of falls and broken bones. It also keeps your mind active: one study has shown that higher levels of physical activity correlate with a lower risk of Alzheimer's and dementia. Even so, many older adults remain sedentary. Habits get harder to change with age, and if you've never exercised before, starting in your 60s or beyond can feel pointless. Add in the variety of health problems, minor and severe, that many older adults face, and exercise can feel like it's blocked at every turn.

Start With Caution, Not Avoidance

Older adults should be cautious with high-impact exercise, since these movements lead to higher injury rates in older populations with less range of motion. It's worth talking to a fitness instructor about any health limitations or prior injuries, and anyone who hasn't exercised regularly should check with their doctor first about which activities are safe and which to avoid. It's also worth asking how any medications might affect training and how the body responds to it, since different medicines can influence both.

Easy Ways to Get Moving

If you haven't been active recently, walking outside or on a treadmill is one of the easiest ways to ease back in. You control the pace and distance, and can gradually increase both to keep challenging your body. It's free, though a good pair of walking or tennis shoes is worth the investment, and varying your route helps keep the routine from getting boring. Numerous studies have shown that walking 10,000 steps a day supports better health, including lower blood pressure, weight loss, and better heart rates, along with a range of other physical and psychological benefits.

Building Strength and Balance

Walking supports cardiac health and weight management, but older adults should also add strength training to help maintain balance. A few exercise categories to work into a routine:

• Stretch. Stretch before and after exercise. Lying on the floor while stretching your legs and back helps avoid injury.
• Balance. Try standing on one leg with your hands resting on the backs of two chairs, so you have something to hold if you lose your balance. Time how long you can hold it, and try to build on that a little each day.
• Core exercises. Crunches, bird-dogs, and front planks all work the core and strengthen the lower back. If lifting the opposite arm and leg together in a bird-dog is too difficult at first, start by lifting just the arm or just the leg while you build strength.
• Upper body. Push-ups against a wall or stairs build the arms with minimal resistance, and even lifting small hand weights in 1 to 2 pound increments helps build arm muscle and makes everyday lifting easier.

Pilates is another low-impact option for strengthening muscles, and many Pilates exercises can be modified for a wide range of adults, from those who are very active to those with restricted mobility who are better suited to working while seated. Because most Pilates exercises target the core, they build the muscles that support balance and stability, which becomes more important with age.

Exercising With Others

Home fitness programs on DVD are another way to get started, and working out with a friend, whether at home or in a class, adds accountability and support. Social connection in group classes matters too: people who repeatedly work out with the same group are more likely to stick with their exercise routine over time. Working out with a friend also helps you set goals, whether that's losing weight or simply being able to lean over and tie your shoes without difficulty. Put on a good pair of shoes, call a friend, and get started. Moving more improves your health and how you feel, at any age.