Seated Exercises for Older Adults
holistic approach to fitness, yoga helps build muscle strength, aerobic fitness, core stability, and total-body mobility—all of which are important for older adults, says David Kruse, M.D., a sports medicine specialist at the Hoag Orthopedic Institute in Orange, California.
And while yoga is low-impact and gentle on your body’s joints, it’s still weight-bearing, meaning that you have to support your body’s weight with every posture. That’s vital to strengthening not just your muscles, but also your bones.Pilates is known for being a low-impact strength program, but its focus on core stability makes it especially great for older adults, Dr. Shin says. One analysis in the European Review of Aging and Physical Activity concluded that Pilates participation improves balance in older adults.
Harvard research shows that strength training is more time-efficient than cardiovascular exercise.
Fortunately, you don’t have to bench press a ton of weight to keep your muscles healthy and prevent fat gain over the years, Dr. Shin says. In fact, she notes, for most older adults, it’s far safer to start small. Simple bodyweight exercises such as chair squats, single-leg stands, wall pushups, and stair climbing will do a great job at keeping your body strong and ready to tackle everyday activities.
9 Best Exercises for Seniors