Aerobic Exercises for Seniors

Aerobic exercise for seniors is important in order to keep the heart healthy and strong. It is important to choose a low-impact exercise that will not have negative effects on the joints. Only consider running, for example, if you are already an experienced runner as it is a high-impact sport. Whichever exercise you choose, make sure to start slowly and allow your body to warm up. Check with your doctor before starting any exercise routine.

  1. Walking

    • Walking is the most recommended aerobic exercise for seniors. Take a brisk walk for 30 minutes every day, and you will be doing your heart a great service. Wear comfortable walking shoes and exercise clothing. Pump your arms as you walk. You can hold light weights (1 to 2 lbs.) in your hands as you pump to add some resistance training. Stretch for five minutes before the walk, walk for 30 minutes, and stretch for five minutes after your walk.

    Swimming

    • Swimming is another highly recommended low-impact exercise. Be sure only to use familiar strokes. The breast stroke does not require a full rotation in the arms, so it may be more comfortable if you have had any shoulder issues. Stretch for five minutes before getting into the water. Do laps of various strokes for 20 to 30 minutes. Stretch for five minutes after getting out of the water.

    Water Aerobics

    • Another water option is water aerobics. It allows you to take an aerobics class without worrying about any of the high-impact jumping that you might face in a regular classroom setting. The water also provides resistance to help build strength at the same time that you are doing the aerobic activity.

    Ballroom Dancing

    • Ballroom dancing provides another low-impact form of movement. The fact that you have to learn and remember step patterns is an added bonus, as it provides the brain with stimulation that can help fight Alzheimer's disease. Check your local ballroom dance studio for classes. It may even offer exercise classes that are based on the basic dance patterns. Wear a comfortable pair of leather-soled shoes and clothing you are comfortable moving in.

    Aerobics Class

    • Take an aerobics class that is specifically designed for seniors. It will include simple stretches that will not be too hard on your joints, and the exercise portion will remain low-impact. You can try a seniors aerobics class or take a regular class and tone down the movement. Ask the teacher to demonstrate a lighter-impact version of each of the moves. For example, if the teacher is jumping with both feet, you can modify by bouncing or just bending your knees without letting your feet leave the ground.