Guest Author: Veronica Rasicc
Did you know that approximately 4 out of 5 seniors 60+ years old have been diagnosed with one chronic disease? Or that nearly 80% of seniors have been diagnosed with two or more chronic diseases? (1). All the while, 80% of seniors do not meet the guidelines for both aerobic and strength training (2)!
Although not all chronic diseases are a result of physical inactivity, getting regular exercise, consisting of both muscle strengthening training and aerobic training, has proven time and time again, to help lessen, or even reverse, the severity of some chronic diseases!
Not only is the participation of regular exercise important to fighting chronic diseases, but it also helps prevent bone loss, improves self-esteem and mental health, and it helps to improve one’s overall quality of life!
With all this positive research about the benefits of regular exercise, it’s a wonder why more seniors don’t exercise regularly. As mentioned before, only 1 in 5 seniors are considered physically active. One reason for the lack of physical activity is the false belief that they’re too old to exercise or that they don’t know what to do.
No matter what your age is, it is never too late to start exercising! As a fitness professional, I have personally worked with nearly 100 seniors who are starting their exercise journey. No matter your age, or ability, you can benefit from incorporating a regular exercise routine!
Whether you are a person with full mobility, limited mobility, or may be chair-bound, there are several exercises that everyone can do! Below, you will find a full body workout for you based on your mobility level!
Full Mobility
3×12 Squats
3×12 Bent Over Rows
3×12 Hinges
3×12 Push-Ups
3×20 Russian Twists
3x 20 sec Plank Hold
Limited Mobility
3×12 Sit-to-Stands
3×12 Incline Push-Ups
3×20 Incline Plank Hold
3×20 Thigh Squeezes
3×12 Seated Rows
3×20 Seated Twists
Chair Bound
3×12 Leg Extensions *per leg*
3×12 Chest Squeezes
3×20 Seated Twists
3×30 sec Seated Marches
3×12 Seated Rows
3×12 Leaning Knee Raises *per leg*
The Center for Disease Control (CDC) recommends that older adults engage in a minimum of 150 minutes each week of moderate cardiovascular physical activity as well as a minimum of two days each week strength training, focusing on all major muscle groups. Choose the most appropriate routine above and aim to complete it at least twice, on nonconsecutive days, to get your exercise routine started!
About the Author:
Veronica Rasicci is a fitness professional who specializes in senior fitness, longevity, and mobility in Sarasota, FL. She received her Master of Science degree in Exercise and Health Science from Miami (OH) University and has since trained hundreds of individuals throughout the years, helped each one to obtain their health and fitness goals! If you have questions regarding an exercise program for you, don’t hesitate to reach out to Veronica by email at veronica@veronicarasicci.com, by phone at (330)310-7256, or by visiting her website, veronicarasicci.com
Sources Used:
https://www.ncoa.org/news/resources-for-reporters/get-the-facts/healthy-aging-facts/
https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html
