Exercise for Seniors Over 80 at Home: Tips from a Senior Living Community

Engaging in exercise for seniors over 80 at home can improve mental and physical wellness. You can enjoy yoga, aerobic classes, and weight-lifting exercises from your home in Glendale, AZ.

According to the Centers for Disease Control and Prevention, about 28% of seniors aged 50 and older are physically inactive. Physical activity may help prevent or manage chronic health conditions. It could reduce your risk of premature death while allowing you to maintain your independence longer.

With exercise for seniors over 80 at home in Glendale, AZ, you can take control of your health and fitness regimen. These exercises include stretching, yoga, and aerobic activity.

What are the benefits of physical activity at 80, and what options are there for movement support in senior living? Read on to find out.

Why Is Physical Activity at 80 Important?

According to the National Council on Aging, key benefits of exercise for older adults include:

Helps prevent chronic disease (including diabetes, obesity, cardiovascular disease, hypertension, and colon cancer)
Eases joint inflammation, reducing osteoarthritis pain and stiffness
Counteracts bone density loss
Reduces the risk of falls and injuries
Helps seniors live independently longer
Strengthens immune system function
Eases anxiety and depression symptoms
Creates an overall sense of well-being
Improves relaxation
Reduces the risk of heart disease, stroke, and type 2 diabetes
Reduces the risk of weight gain
Helps lower the risk of eight cancers (breast, bladder, lung, stomach, kidney, colon, endometrium, and esophagus)
Improves sleep quality
Reduces blood pressure
Reduces the risk of dementia (including Alzheimer's disease)

What Are the Best Safe Home Workouts for Older Adults?

Some of the safest home workouts for older adults include:

Walking (outside or on a treadmill)
Chair squats
Bodyweight training
Wall push-ups
Aerobics
Arm raises
Stretching
Cycling (outside or on a stationary bike)
Tai chi
Yoga
Using resistance bands or weights
Back leg raises
Marching in place

Consider working with a physical therapist or personal trainer to develop a personalized exercise plan. They'll help you incorporate a variety of exercises that focus on:

Balance
Strength
Flexibility

You can find guided senior exercise classes online or through your senior living community's fitness program.

At-Home Fitness Tips

According to the American Heart Association, seniors need about 150 minutes (2.5 hours) of physical activity a week. Here are a few at-home fitness tips you can use to remain active and safe.

Warm Up

Before engaging in these safe home workouts for older adults, warm up. A five to 10-minute warm-up can help:

Stimulate blood flow
Enhance coordination
Increase muscle and tendon suppleness
Reduce the risk of injuries

Consider establishing exercise goals. Establishing goals can keep you motivated to work out regularly.Make sure your goals are realistic and achievable.

Identify and respect your limits. Pushing yourself too far may lead to injuries.

Once you begin working out, gradually increase the amount of physical activity over time.This can include:

Frequency
Intensity
Duration

A steady increase can help you gain motivation. Track your progress and celebrate your accomplishments as you go.

If you're struggling to meet your goals, make adjustments to your fitness plan. Recognize the hurdles you're facing to make adjustments as needed.

Balance Your Workouts

Try to include a variety of balance, aerobic, and strength training exercises in your routine.This can keep you from getting bored while improving different components of your physical health.

Balance exercises may help reduce your risk of slip and fall accidents. Balance exercises include:

Tai chi
Standing on one foot
Heel-to-toe walks
Yoga
Pilates

Aerobic exercises can elevate your heart rate. Moderate-intensity activities include:

Walking or hiking
Cycling
Dancing
Aerobics classies

Vigorous aerobic activity will make you breathe hard and fast. These activities include running and aerobics. Getting 75 minutes of vigorous activity has similar benefits to 150 minutes of moderate-intensity activity a week.

Muscle-strengthening activities involve repetitive movements. These can include:

Yoga
Lifting weights
Tai chi
Using resistance bands
Pilates
Body weight exercises (like sit-ups and push-ups)

If you don't have weights at home, use household items like a reusable water bottle. During balance exercises, consider using a chair for support.

Stay Hydrated

As you apply these at-home fitness tips, make sure to stay hydrated. Sip water before, during, and after exercise.

Consider adding water-rich foods to your diet, including cucumbers and watermelon. You can find more options through your senior living community's dining program.

Invite Friends

Consider asking friends to join you the next time you work out. Exercising with friends can:

Reduces the risk of social isolation and loneliness
Promotes brain cell connections (keeping thinking and memory sharp)
Improves social skills
Keeps you on a structured schedule (improving accountability and motivation)
Increases safety
Ensures proper technique (reducing the risk of injury)

You can work out together at home or at classes hosted by your senior living community.

Frequently Asked Questions

What Physical Activity Recommendations are Made for Older Adults?

For older adults, the CDC recommends:

150 minutes of moderate-intensity aerobic activity or 75 minutes of vigorous-intensity aerobic activity
Muscle-strengthening activities for two or more days a week
Balance activities

Aerobic activities can improve your lung and heart health. Muscle-strengthening exercises can improve muscle mass and bone density. Balancing exercises may prevent falls, while stretching can improve your range of motion and flexibility.

What Is the 3-3-3 Rule for Exercising?

The 3-3-3 rule of exercising encourages a weekly schedule featuring:

Three days of strength training
Three days of cardio
Three days of rest or active recovery

This rule can ensure consistency, allowing you to experience the health benefits of regular exercise. Recovery between exercise sessions can help reduce your risk of an injury. Adopting this rule can improve your cardiovascular fitness, lean muscle mass, and strength.

Enjoy Exercise for Seniors Over 80 at Home

Engaging in exercise for seniors over 80 at home can improve mental and physical health. It may help you live independently longer while reducing your risk of chronic health conditions. Remember, you can further enhance your workout regimen through your senior living community's fitness program.

At Westgate Village, we're enhancing our Independent Living with supportive services, beginning with newly renovated apartments. Enjoy comfort, style, and convenience designed for active seniors.

We offer exclusive lifestyle programs, including homestyle dining with attentive tableside services, activities like poker tournaments and local excursions, and on-site health and fitness classes like tai chi. Contact us now to schedule your tour.