As we age, maintaining an active lifestyle becomes increasingly important. Regular exercise offers numerous benefits, including improved cardiovascular health, better mobility, fall prevention, reduced risk of chronic diseases, and even reduced cognitive decline. Weight loss is a common goal for many older adults, and exercise plays a crucial role in achieving and maintaining a healthy weight. However, it's essential to choose exercises that are safe, effective, and suitable for older adults, considering potential limitations and health conditions.
The Importance of Exercise for Seniors
Exercise is essential at any age, but especially as you age. In fact, one session of moderate to vigorous physical activity can already offer health benefits such as better sleep quality and lower blood pressure. Regular exercise can also help reduce the chance of chronic diseases like dementia, heart disease, stroke, type 2 diabetes, and some cancers. It can help strengthen bones and improve balance, reducing your fall risk.
Engaging in regular physical activity can significantly enhance the health and quality of life for seniors. Physicians and researchers say seniors should remain as active as possible, without overexerting themselves. Seniors that exercise regularly are less likely to depend on others because regular exercise promotes an older adult’s ability to perform daily activities such as walking, bathing, cooking, eating, dressing, and using the restroom.
Understanding Weight Loss in Older Adults
Our bodies inevitably change as we age, and weight gain can be part of those shifts. According to the National Center for Health Statistics, a significant percentage of adults aged 40 and older are considered obese. Numerous lifestyle and physiological factors can make losing weight even more difficult than it was when we were younger. Medical conditions that affect energy, stamina, and mobility can affect our activity levels. As we age, our muscle mass naturally decreases. Because muscle tissue is more metabolically active - meaning it burns more calories - than fat tissue, the loss of muscle mass reduces the body’s resting metabolic rate, meaning fewer calories are burned at rest.
Being overweight or obese can put you at risk for health conditions like eye disease, type 2 diabetes, heart disease, stroke, osteoarthritis, body pain, and even cognitive impairment.
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Key Principles of Exercise for Weight Loss
Before starting any new exercise program, it's crucial to consult with a healthcare professional, especially if you have any underlying health conditions or concerns. Remember to start slowly, listen to your body, and gradually increase the intensity and duration of your workouts.
Combining Diet and Exercise
Exercise, even when it’s an activity you enjoy, is only part of the losing equation. Research indicates that a combination of diet and exercise is the most successful approach for long-term weight loss.
Aiming for Recommended Activity Levels
Adults, including older adults, should aim for at least 150 minutes (or about 2 1/2 hours) of moderate-intensity exercise per week, as recommended by the Centers for Disease Control and Prevention (CDC). This can include a variety of activities, such as brisk walking, aquatic exercise, or dance classes.
Incorporating Aerobic, Strength, Flexibility, and Balance Exercises
A well-rounded exercise program should include aerobic, strength, flexibility, and balance exercises. Aerobic exercises improve cardiovascular health and burn calories, while strength exercises help maintain muscle mass and bone density. Flexibility exercises enhance range of motion and reduce the risk of injury, and balance exercises improve stability and prevent falls.
Best Weight Loss Exercises for Older Adults
Here are some of the best weight-loss exercises for seniors, considering safety, effectiveness, and suitability:
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1. Walking
Brisk walking is arguably the best way to check that box. It requires no special skill, no special equipment (unless you consider comfortable sneakers special or, for that matter, equipment) and it adapts to virtually any schedule, any climate, any fitness level, any age. Walking does it all -- you lose body fat and gain muscle mass. In a study published in 2022 in Nutrients, post-menopausal women lost body fat with walking, either fast or slow.
It is one of the least stressful and accessible forms of exercise. For some seniors, walking is a bigger challenge than others, so distance and step goals differ from person to person. For the general population, 10,000 steps per day is advised for a healthy lifestyle, but those with difficulty walking or joint pain may settle for a smaller number as a goal.
2. Swimming and Water Aerobics
Swimming is an excellent low-impact exercise, making it ideal for older adults, especially those with joint pain or arthritis. It provides a full-body workout, improving cardiovascular health, flexibility, and muscle strength.
Workouts in the water are beneficial to seniors in a few ways. Swimming provides a full-body workout, improves cardiovascular health, and is easy on the joints. Water aerobics is also an extremely popular exercise for seniors. Additionally, water brings natural resistance, which eliminates the need for weights in strength training.
3. Cycling
Whether it’s atop your own two-wheeler, a bike-sharing bike, or a stationary bike at the gym or at home, cycling can be good for weight loss. Like any aerobic activity, it depends on how often and how intense the workout. According to the CDC, biking 10 miles or less per hour on flat terrain is considered moderate intensity; faster than that counts as vigorous cardio. For a 154-pound person, a 30-minute ride burns around 145 calories.
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Another benefit of indoor cycling: “It’s low impact,” says Wall. “Recumbent bikes are easy to get in and out of. Using a stationary bike is a low-impact way to get your body moving. Overweight beginners may want to start with a recumbent bicycle to allow time to adapt to the movement.
4. Tai Chi
This ancient Chinese exercise - made up of a series of movements that are meant to be performed slowly and purposefully - is known for improving balance and preventing falls. But weight loss? Surprisingly, yes. Exercises like tai chi improve coordination and balance and can be incorporated into a weight loss plan. And it may help reduce belly fat in middle age, suggests a study published in Annals of Internal Medicine.
It combines physical exercise with mindfulness, improving both physical and mental well-being. Additionally, tai chi promotes better posture and joint health, helping to alleviate arthritis symptoms and improve overall mobility.
5. Yoga
Turns out, yoga offers its own weight loss bona fides. In a study published in 2021 in the journal Obesity, 50 overweight or obese adults were asked to practice yoga five times a week, while following a reduced-calorie diet and attending weekly group sessions on behavioral strategies - all in the name of losing weight. After six months, all participants not only lost a significant amount of weight, they also improved their cardiorespiratory fitness. Surprisingly, the study found that participants didn’t need to practice power yoga to get results. Even those who followed a restorative form (called hatha yoga) experienced weight loss -the same, in fact, as the group that practiced the more vigorous vinyasa yoga.
Chair yoga is a low-impact form of exercise that improves muscle strength, mobility, balance, and flexibility, all of which are crucial health aspects for seniors. As an added bonus, chair yoga has been shown to improve mental health in older adults.
6. Pilates
This low-impact exercise has long had a reputation for core-strengthening. But what role, if any, does it play in weight loss? In a review of 11 studies published in 2021 in Frontiers in Physiology, researchers looking at the effects of Pilates on body weight in overweight and obese adults found that practicing Pilates moves regularly led to a significant decrease in body weight, body mass index and overall body fat.
In pilates exercises, breathing, alignment, concentration, and core strength are emphasized, and typically involves mats, pilates balls, and other inflated accessories to help build strength without the stress of higher-impact exercises.
7. Strength Training
Strength training is highly beneficial for seniors, as it helps maintain muscle mass, improve bone density, and enhance overall physical functionality. Strength training combats this by stimulating muscle growth and strengthening bones, reducing the risk of osteoporosis.
- Seated Leg Lifts: Sit tall in a sturdy chair with your feet flat on the ground. Lift one leg off the ground, extending it straight out in front of you. Hold for a few seconds, then lower your leg back down with control. Repeat with the opposite leg.
- Calf Raises: Stand tall with your feet hip-width apart and your hands resting on a sturdy surface for support. Rise onto the balls of your feet, lifting your heels off the ground as high as you can. Hold for a few seconds, then lower your heels to the ground.
- Wall Pushups: Stand facing a sturdy wall with your feet hip-width apart. Place your hands on the wall slightly wider than shoulder-width apart, at shoulder height. Lean forward and bend your elbows, lowering your chest toward the wall. Push through your palms to straighten your arms, and return to the starting position.
- Chair Squats: Sit tall in a sturdy chair with your feet flat on the ground. Engage your core, and stand up from the chair, pushing through your heels and keeping your chest lifted. Lower yourself back down to the chair with control, bending your knees and hips.
- Side Leg Raises: Stand tall with your feet hip-width apart and your hands resting on a sturdy surface for support. Lift one leg to the side, keeping it straight and parallel to the ground. Hold for a few seconds, then lower your leg to the starting position.
- Arm Circles: Stand tall with your feet hip-width apart and your arms extended out to the sides at shoulder height. Begin making small circular motions with your arms, moving forward for several repetitions. Reverse the direction of the circles, moving backward for several repetitions.
- Seated Torso Twists: Sit tall in a sturdy chair with your feet flat on the ground. Slowly twist your torso to one side, reaching your opposite hand toward the back of the chair. Hold the stretch for a few seconds, then return to the starting position.
- Resistance Band Curls: Sit tall in a sturdy chair with your feet flat on the ground and a resistance band looped under both feet. Hold one end of the resistance band in each hand, palms facing up. Keeping your elbows close to your sides, bend your arms and curl the resistance band towards your shoulders. Slowly lower your arms back down to the starting position.
- Seated Leg Extensions: Sit tall in a sturdy chair with your feet flat on the ground. Extend one leg out in front of you, straightening it as much as possible. Hold the position for a few seconds, then lower your leg back to the starting position. Repeat with the opposite leg.
- Standing Leg Raises: Stand tall with your feet hip-width apart and your hands resting on a sturdy surface for support. Lift one leg straight out in front of you, keeping it parallel to the ground. Hold for a few seconds, then lower your leg back down to the starting position. Repeat with the opposite leg.
8. Interval Training
All cardio - including walking, cycling, jogging - counts, but alternating short bursts of intense activity with lower-intensity moves has been shown to provide a greater boost to your metabolism than moderate-intensity exercise alone. One study of sedentary women compared 20 minutes of high intensity interval training (HIIT) with 40 minutes of low- to moderate-intensity exercise. “Interval training is a highly effective way to boost cardiorespiratory fitness and burn calories,” says Jo. “To embrace interval training, start with simple intervals, like brisk walking interspersed with periods of slower walking. Gradually increase the intensity and duration of the high-intensity phases as your fitness improves.
Additional Tips for Exercising Safely and Effectively
- Start Slowly and Gradually Increase Intensity: If you’re new to exercise, simply start by taking a walk around the block or walking up and down the stairs in your building a few times.
- Listen to Your Body: Pay attention to any pain or discomfort and stop if you feel any sharp or persistent pain.
- Warm-up and Cool-down: Before and after exercise, it’s always important to remember to stretch your muscles.
- Stay Hydrated: Drink plenty of water before, during, and after exercise.
- Wear Appropriate Clothing and Footwear: Choose comfortable clothing and supportive shoes that are appropriate for the activity.
- Consider Group Exercise Classes: Your local gym or recreation center will often have senior-friendly classes, typically in lower volume hours when the gym is less crowded.
- Incorporate Daily Activities: You can incorporate daily activities like walking and aerobics with strength training exercises.
- Balance Exercises: Since accidental falls may be a source of injury for many older adults, incorporating balance exercises in your exercise regimen can help with fall prevention.
Sample Weekly Exercise Plan
Here’s an example of what a week of exercise might look like, along with suggestions for exercises you can do to get started. Even though this may sound like a lot, you can break it down into 10- or 15-minute chunks of exercise two or more times a day, or you can do 30-minute sessions five times a week.
- Monday: 30-minute brisk walk
- Tuesday: Strength training (seated leg lifts, calf raises, wall pushups)
- Wednesday: 30-minute swim or water aerobics class
- Thursday: Yoga or Tai Chi
- Friday: Strength training (chair squats, side leg raises, arm circles)
- Saturday: 30-minute bike ride
- Sunday: Rest or light activity, such as gardening or stretching