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    2019 GAPNA Pharmacology Conference:
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  • Gerontology Resources for APRNs in Acute and Emergent Care Settings ToolkitCareer Center

     
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  • The GAPNA Clinical Resource Corner

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Patient FAQS - Exercises for Seniors

NIHSeniorHealth.gov, the website for older adults, makes aging-related health information easily accessible for family members and friends seeking reliable, easy-to-understand online health information. This site was developed by the National Institute on Aging and the National Library of Medicine, both part of the National Institutes of Health (NIH).

NIHSeniorHealth features authoritative and up-to-date health information from the NIH. In addition, the American Geriatrics Society provides expert and independent review of some of the material found on this website. Health topics include general background information, open-captioned videos, quizzes, and frequently asked questions (FAQs). New topics are added to the site on a regular basis.

Below are FAQs regarding this topic.


Exercises for Seniors

1. What kinds of exercises should I try?

Try to choose activities that include all four types of exercise – endurance, strength, balance, and flexibility – because each type has different benefits.

  • Endurance exercises like walking, swimming, or jogging will make it possible for you to walk farther, faster, and uphill.
  • Strength exercises such as weightlifting will strengthen your muscles and make you stronger.
  • Balance exercises like standing on one foot can help prevent falls.
  • Flexibility exercises like yoga help keep your body limber and flexible.

2. How much physical activity do I need?

Physical activity needs to be a regular, permanent habit to produce benefits. Every day is best, but doing anything is better than doing nothing at all. Try to do all four types of exercises: endurance, strength, flexibility, and balance. Mixing it up will help you reap the benefits of each type of exercise, as well as reduce boredom and risk of injury.

Endurance Exercises: How Much, How Often?

The goal is to achieve at least 30 minutes of moderate-intensity endurance activity on most or all days of the week. Examples of endurance exercises include:

  • Walking briskly on a level surface
  • Swimming
  • Dancing
  • Gardening, mowing, raking
  • Cycling on a stationary bicycle
  • Bicycling
  • Playing tennis

Strength Exercises: How Much, How Often?

Try to do strength exercises for all of your major muscle groups on 2 or more days a week for 30-minute sessions each, but don’t do strength exercises of the same muscle group 2 days in a row. When using weights, take 3 seconds to lift or push a weight into place, hold the position for 1 second, and take another 3 seconds to return to your starting position. Don't let the weight drop; returning it slowly is very important.

Muscle strength is progressive over time. Gradually increase the amount of weight you use to build strength. When you can do two sets of 10-15 repetitions easily, increase the amount of weight at your next session.

Flexibility Exercises: How Much, How Often?

Do each flexibility exercise 3-5 times at each session. Slowly stretch into the desired position, as far as possible without pain, and hold the stretch for 10-30 seconds. Relax, breathe, then repeat, trying to stretch farther.

Always warm up before stretching exercises. Stretch after endurance or strength exercises. If you are doing only stretching exercises, warm up with a few minutes of easy walking first. Stretching your muscles first may result in injury.

Balance Exercises: How Much, How Often?

You can do the balance exercises seen here as often as you like. They overlap with the lower-body strength exercises, which also can improve your balance. In the beginning, using a chair or the wall for support will help you work on your balance safely.


Added July 13, 2017: A notice posted on the NIHseniorHealth.gov Website:
NIHseniorHealth.gov will be retired on August 1, 2017. To continue finding reliable, up-to-date health and wellness information for older adults from the National Institutes of Health, we’re referring you to https://medlineplus.gov/ or https://www.nia.nih.gov/health/.