Top 3 Essential Exercises for Older Adults

Finding ways to stay active as you age is one of the smartest decisions you can make for your health. Exercise is just as vital in your later years as it is when you're younger. Studies show that maintaining an exercise routine offers numerous health benefits, from boosting heart health to enhancing overall well-being. 

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Regular physical activity can help you:

• Strengthen your heart.
• Maintain a healthy weight.
• Keep your joints flexible.
• Improve balance and reduce the risk of falls.

The American College of Sports Medicine offers simple exercise guidelines to help older adults stay strong, stable and injury-free.

Aerobic Activity

• Why? Aerobic exercises boost your stamina and heart health.
• What kind? Choose rhythmic, continuous activities like walking, biking, dancing, water exercises, or even yard work and house chores.
• When? Aim for three to five days per week.
• How long? Start with a few minutes and gradually increase to 30–60 minutes a day.

Strength Training

• Why? Strength training improves muscle strength and endurance, which are essential for maintaining independence, reducing the risk of falls and enhancing overall quality of life.
• What kind? Use hand weights, resistance bands, weight machines, or your own body weight with exercises like wall push-ups or chair sit-to-stands.
• When? Two or more days per week, with rest days in between.
• How long? Begin with 10–15 repetitions for each major muscle group. Work up to eight to 12 reps of challenging effort, repeating the set one to three times.

Balance Exercises

• Why? Balance activities improve your ability to resist forces that could cause you to fall. They also lower your risk of injury if a fall does happen.
• What kind? Try Tai Chi and yoga, which combine specific movements with a meditative mindset. These exercises promote better balance and flexibility. Daily stretching also helps keep your joints flexible and supports smooth movement.
• When? Incorporate balance exercises into your regular workout routine. Overlake offers free Seated Yoga for Balance virtual classes, which are a great place to start.

Remember that getting older doesn't mean slowing down. Keep moving to stay young at heart, in mind, body and spirit. 

If you suffer from muscular injuries, spine disorders, neurological injuries, migraine headaches, neck pain or lower back pain, Overlake’s Musculoskeletal Medicine team can help. Our experts will assess your fitness level and provide personalized treatments to help you return to a healthy and active lifestyle. Before starting any new exercise program, always consult with your healthcare provider.