Finding a Fitness Plan for Retirement
As a mature adult, you've probably heard that staying active can provide you with many health benefits, including preventing or delay certain diseases, improving mood and maintaining muscle tone, but how do you start the process of increasing your activity levels safely, and what exercises are best for retirees?
Retiree Fitness Goals
Each retiree exercise plan should have four components, according to the National Institute on Aging.
[if !supportLists]· [endif]Endurance
[if !supportLists]· [endif]Strength
[if !supportLists]· [endif]Balance
[if !supportLists]· [endif]Flexibility
Cardio Exercises for Retirees
It is recommended that retirees participate in at least 30 minutes of moderate cardio a day. Recommended cardio exercises include swimming, walking and dancing.
Swimming
Swimming is a great low-impact exercise for older adults. To start, retirees should acclimate themselves to the water and start their exercise regime slowly. Retirees that have not been swimming in a long time should plan on building their endurance over several weeks or months.
Pros
[if !supportLists]· [endif]Builds Endurance and Muscle Strength
[if !supportLists]· [endif]Increases Flexibility
[if !supportLists]· [endif]Low Impact
Cons
[if !supportLists]· [endif]Dirty or Damaged Pool Tiles
[if !supportLists]· [endif]Over-Chlorination
[if !supportLists]· [endif]Potential for Drowning
Workout Ideas
[if !supportLists]· [endif]Aqua Aerobics
[if !supportLists]· [endif]Aqua Yoga
[if !supportLists]· [endif]Lap Swimming
Walking
Walking is one of the best exercises retirees can do for their overall health. This exercise can be performed on a treadmill or outside while enjoying nature. The only equipment needed is a good pair of walking shoes.
Pros
[if !supportLists]· [endif]Builds Endurance
[if !supportLists]· [endif]Improves Balance
[if !supportLists]· [endif]Improves Circulation and Breathing
[if !supportLists]· [endif]Strengthens Bones
Cons
[if !supportLists]· [endif]Low Calorie Burn
[if !supportLists]· [endif]Shin Splints
[if !supportLists]· [endif]May not be Ideal for Retirees with Joint Disorders or who use Walking Aides
Workout Ideas
[if !supportLists]· [endif]Start Slow, Increase Your Endurance
[if !supportLists]· [endif]Keep a Walking Journal
[if !supportLists]· [endif]Outdoor Walking
[if !supportLists]· [endif]Treadmill Walking
Dancing
Dancing is a great way for retirees to get out and socialize while burning calories, learning new dance moves and styles and staying in shape.
Pros
[if !supportLists]· [endif]Burns Calories
[if !supportLists]· [endif]Improves Flexibility
[if !supportLists]· [endif]Improves Heart and Lung Function
[if !supportLists]· [endif]Increases Energy
Cons
[if !supportLists]· [endif]Can be Physically Strenuous
[if !supportLists]· [endif]May not be Good for Retirees with Joint Disorders
Workout Ideas
[if !supportLists]· [endif]Dance Classes
[if !supportLists]· [endif]Dance Videos for Older Adults
[if !supportLists]· [endif]Dance Meet-ups and Groups
Strength Training Exercises
Strength training is essential for retirees. As we age, we tend to become more sedentary, which results in a loss of muscle mass. This loss in strength translates into more difficulty lifting groceries, getting into and out of chairs and playing with the grandchildren. Retirees should perform strength training exercises three times a week.
Weight Lifting
Older adults should focus on upper body, lower body and core strength in order to improve balance and endurance and to maintain and active, independent lifestyle.
Pros
[if !supportLists]· [endif]Decreases Arthritis Symptoms
[if !supportLists]· [endif]Improves Bone Density
[if !supportLists]· [endif]Lowers Back Pain
[if !supportLists]· [endif]Reduces Risk of Falls
Cons
[if !supportLists]· [endif]Joint Pain
[if !supportLists]· [endif]Movements Must be Performed Slowly for Maximum Benefit
[if !supportLists]· [endif]Warm-up and Cool-Down to Prevent Muscle Pulls
Workout Ideas
[if !supportLists]· [endif]Lower Body
[if !supportLists]· [endif]Upper Body
[if !supportLists]· [endif]Total Body
Stretching
Before beginning any exercise routine, retirees should stretch their arms, legs and torso for at least 10 minutes. This helps prevent muscle pulls and injuries.
Pros
[if !supportLists]· [endif]Improves Flexibility
[if !supportLists]· [endif]Increases Range of Motion
[if !supportLists]· [endif]Prevents Injury
Cons
[if !supportLists]· [endif]Does not Improve Strength or Endurance
[if !supportLists]· [endif]Improper Stretching Can Cause Pain
[if !supportLists]· [endif]Retirees with Joint Disorders or Recent Injuries or Surgeries Should Consult with Their Doctor
Workout Ideas
[if !supportLists]· [endif]Best Stretches for Retirees
[if !supportLists]· [endif]Stretching Safety
As with all exercise programs, retirees should consult with their doctor before beginning a new fitness regimen and if they have any questions about particular exercises or have an underlying health condition that could limit their ability to exercise.
Sources:
http://nihseniorhealth.gov/exerciseforolderadults/healthbenefits/01.html
https://www.nia.nih.gov/health/publication/exercise-physical-activity/introduction
http://www.nspf.org/en/blog/13-01-11/6_Reasons_Why_Swimming_is_Great_Exercise_for_Seniors.aspx
http://www.backyardocean.com/Swimming-Benefits-Safety-Seniors-a/269.htm
http://www.livestrong.com/article/483119-advantages-disadvantages-of-swimming/
http://www.seniorlifestyle.com/5-best-water-aerobics-exercises-seniors/
http://www.doyouyoga.com/5-water-yoga-poses-noodling-around-with-yoga-in-the-pool/
http://www.dummies.com/how-to/content/how-to-swim-to-get-a-good-workout.html
http://www.the-fitness-walking-guide.com/walking-for-senior-citizens.html
http://www.americantrails.org/resources/health/wayoflife.html
http://www.the-fitness-walking-guide.com/best-walking-shoes.html
http://www.livestrong.com/article/228672-disadvantages-of-walking-as-an-exercise/
http://www.50plus-fitness-walking.com/fitness-walking-programs.html
http://www.livestrong.com/article/39595-treadmill-speeds-seniors/
http://www.livestrong.com/article/155020-dance-exercise-for-seniors/
http://www.bestofhomecare.com/articles/tips-for-seniors-the-benefits-of-dance-for-the-elderly/
https://www.dancingforthedream.com/
http://www.centralhome.com/ballroomcountry/senior_citizen_dance_and_exercis.htm
http://www.cdc.gov/physicalactivity/growingstronger/index.html
http://eldergym.com/elderly-strength.html
http://eldergym.com/leg-exercises.html
http://eldergym.com/upper-arm-exercises.html
http://www.totalgymdirect.com/total-gym-blog/workout-routine-for-seniors-and-baby-boomers-total-gym/
http://modifylifestyle.com/stretching-pros-cons/
http://www.betterhealth.vic.gov.au/bhcv2/bhcarticles.nsf/pages/ten_tips_for_safe_stretching?Open
http://www.dummies.com/how-to/content/choosing-the-best-walking-shoe-for-you.html
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