Standing Exercises for Older Adults
Exercise improves muscle strength and bone density as well, which is especially important for women since they lose bone density at a faster rate after menopause than men. Meanwhile, the benefits of exercise for the heart and lungs help promote overall health and offset some risks for chronic illnesses and disease.Older adults should do at least 2.5 to 5 hours of moderate-intensity aerobic activity a week, ideally spread out over several days. Moderate-intensity aerobic activity includes brisk walking, cycling, swimming, dancing and nature walks.
Here are some of the best aerobic exercises for seniors:
Walking: Walking is one of the best forms of cardio for older adults and can be modified to match the pace, distance or time that feels right for the individual. It requires good balance, but can be effective if a person uses a cane or walker.
Cycling: Whether using an outdoor bicycle or a stationary bike, cycling requires the use of larger muscles, including the quadriceps and hamstrings, leading to increased blood flow and demand on the heart and lungs. Like with other forms of cardio, when this demand is repeated, the body adapts by increasing its capacity to tolerate the added load, making the exercise beneficial for the heart and the lungs. Cycling is also a non-impact activity, which can be beneficial for anyone who needs to reduce ground reaction forces during exercise to help with joint or muscle pain or dysfunction.