Exercising Without Harming the Back in the Elderly

Exercise is not just for young people. With their doctor's approval, seniors can exercise even if they have issues such as diabetes, heart disease or arthritis, according to Family Doctor.org. They can adjust the type and amount of exercise they do, so they can safely get a good workout, maintain or improve their health and improve their quality of life. Modifications can also allow elderly participants to exercise without harming their backs.

  1. Cardiovascular Exercise

    • Cardiovascular exercise in older adults, just as young adults, can improve blood pressure, blood lipid levels, endurance and quality of life. Choose low-impact activities to protect your back. Walking, water aerobics, swimming or cycling are a few options. Maintain good posture throughout to avoid exacerbating, or creating, any back issues. Perform cardio three to five days per week for 30 to 60 minutes. Keep the exercise intensity level moderate to vigorous to get the most benefit from your workout.

    Resistance Exercise

    • As you age, your lean muscle tissue gradually decreases. Doing resistance exercises can help slow that loss, strengthen your bones and help you perform activities of daily living. Do strength exercises two or three times per week on nonconsecutive days. Do eight to 10 exercises that work the major muscle groups in your body and do 10 to 15 reps of each for one to two sets. To protect your back, you can use machines that guide your motion. Alternatively, take a class designed for seniors. Avoid lifting very heavy weights and always ask a fitness professional for help if you are not sure how to perform an exercise. Proper technique and good posture is essential for protecting your back.

    Stretch Your Muscles

    • Stretching feels good after a workout and it helps maintain range of motion, which can help your spine and back. People tend to hunch over more as they age. This condition could be caused by a degenerative issue such as arthritis or it could be a result of tight and weak muscles. Stretching two or more times each week can lengthen muscles so they don't pull your body out of alignment and cause pain. Perform a stretch for each major muscle group: back, chest, shoulders, biceps, triceps, hips, thighs and legs. Gently hold the stretch for 15 to 30 seconds at the point where you feel a pulling sensation. If it hurts, you stretched too far.

    Balance Training

    • Neuromuscular training, which combines balance, agility and proprioceptive training, is effective at reducing and preventing falls if performed two or three times each week, according to the American College of Sports Medicine. This can result in fewer back injuries and reduce the risk of fractures that could occur as a result of a fall. You can do these as part of a warm up or cool down. Include activities such as standing on one leg and alternating knees while standing; side to side stepping; and sitting on a stability ball and raising your arms and legs one at a time. For added challenge, try doing these things with your eyes closed if appropriate. Stand next to a chair or wall to start, and proceed carefully with supervision if necessary.