No matter how old we get, some things remain true. For example, regardless of your stage of life, committing to an exercise plan is a terrific way to maximize your physical and mental well-being. And, if you aren’t already an avid exerciser, the start of a new year continues to provide a renewed opportunity to take charge of your health and set new goals.
According to the Centers for Disease Control and Prevention, adults 65 and over can greatly benefit from:
- 30 minutes of moderate aerobic exercise five days a week
- Strength training at least two days a week
- Regular physical activities to improve balance
So we know exercise is good for us. The question is how to get started. It can be difficult to know which exercises are right for us and how long we should be doing them. Guessing can lead to boredom due to a lack of inspiration, a lack of the results we’re looking for or – even worse – a debilitating injury. How can we avoid those pitfalls? It’s simple: Try a senior exercise class, where an instructor and your peers can help you to learn the proper way to exercise without hurting yourself, stay accountable, and remain motivated.
Examples of Exercise Classes for Seniors
Yoga
A low-impact exercise that promotes flexibility, balance and stretching without stressing joints and muscles, yoga is an activity that is appropriate for people of any age or body type. There are even forms of yoga that can be done without ever leaving your chair! Due in part to its peaceful and serene nature, yoga has been found to not only improve physical health but also to reduce stress and stave off depression.
Water Aerobics
Another wonderful way to enjoy the benefits of a senior exercise class with minimal stress on your joints! Exercising in water not only increases the resistance our muscles face as we work out, but it eliminates the chance of injury due to a fall or incorrect form. Highly recommended for people who suffer from arthritis because of its gentleness on knees, ankles and other joints, water aerobics classes can often be found at local YMCA locations with swimming pools or in community aquatic centers.
Strength or Aerobic Exercise
Weight training, resistance band training, Zumba class, line dancing, and countless other activities can all be productive for your health. Moderate weight training can strengthen muscles and joints while exercise that gets your heart pumping improves and protects cardiovascular health and improves your disposition. You should check with your physician before starting these exercises.
Spin Class and Other Stationary Bike Workouts
While spin classes are often depicted as intense workouts, the exertion can easily be adjusted for senior participants. Exercise bikes can also be adjusted to increase or decrease the resistance they offer to make the experience tougher or easier depending on the skill level and ability of the participant. Stationary bikes are also a good option because they’re safer than bicycling on a street, where crashes and falls are a constant concern, and easier on the joints than heavy weightlifting or jogging.
Walking
If you don’t have access to a gym or a personal trainer, no worries. Get back to basics by walking in a group. Walking is perhaps the easiest way to get your recommended 30 minutes of moderate exercise a day. And it can be done anywhere — in the halls of your apartment building, on the streets of your neighborhood, in the corridors of your local shopping mall or on a treadmill. Get yourself a set of headphones to listen to your favorite music, audiobook or podcast as you get your steps in to make the miles fly right by.
Staying Active in an Independent Living Community
If you’re ready to start off the new year with a healthy outlook on your future, Bethesda can help. We offer a wide variety of exercise classes and opportunities for seniors to stay active from yoga classes and water aerobics, to fun activities like Wii Bowling that make you forget you’re working out! So if you’re looking to enhance your physical fitness in 2025 while having the opportunity to make some like-minded new friends, we have the solution for you!
For more information and to see what activities our residents enjoy, click on the links below for an example activity calendar from each of our independent living and assisted living communities:
Village North Retirement Community
Assisted Living at Charless Village
Explore Bethesda’s Health & Wellness blog for more wellness resources for the new year!
