What is the best form of exercise for seniors?

Fitness Exercise for Seniors

Seniors refer to individuals over the age of 60. As people age, their neurological processes become less flexible, their ability to regulate the nervous system declines, their reactions to stimuli become slower, motor coordination is disrupted, and balance decreases. The cardiovascular system weakens, and sudden exercise can lead to a significant increase in heart rate and blood pressure, making the heart more prone to fatigue and accidents. The respiratory system also weakens, resulting in decreased lung capacity. The body's mobility and joint flexibility decline, leading to osteoporosis, decreased bone density, and a slower and weaker movement in seniors. As various organ systems' functions decline, seniors experience a decrease in physical qualities such as strength, speed, endurance, agility, and flexibility. Aging leads to a reduction in collagen, resulting in decreased flexibility and even functional disabilities. Therefore, fitness exercise for seniors not only helps prevent various chronic diseases caused by physical inactivity but also effectively improves their quality of life.

(I) Objectives of Fitness Exercise for Seniors

The objectives of fitness exercise for seniors primarily encompass physiological and psychological aspects.

Physiological aspects

Seniors experience decreased physical activity capacity, lowered cardiorespiratory function, degeneration of the nervous system, and weakened gastrointestinal functions. Immune function declines, reducing resistance to diseases. Nutrient absorption also decreases, and the ability to maintain internal environmental balance weakens, leading to reduced adaptability. Seniors are more susceptible to illness, and once they become ill, they are prone to complications and prolonged recovery with poor treatment efficacy and susceptibility to relapse. The main fitness exercise objectives for seniors are to improve cardiovascular function, reduce the risk of coronary artery and respiratory system diseases, enhance and maintain physical fitness, muscle strength, endurance, flexibility, and balance coordination, and decrease the risk of falls and fractures and alleviate discomfort and pain caused by common ailments.

Psychological aspects

Seniors often feel a sense of loss when they retire and their children become busy with work, leading to feelings of emptiness or abandonment, and they may experience loneliness and isolation. They sometimes exhibit anxiety, depression, suspicion, fussiness, and low self-esteem. The psychological objectives of fitness exercise for seniors are to improve mood, alleviate anxiety and depression, treat or alleviate psychological disorders, enhance self-confidence and self-fulfillment, and ultimately improve their quality of life.

(II) Key Considerations for Fitness Exercise for Seniors

Safety comes first: Safety is paramount when it comes to fitness exercise for seniors. Just like middle-aged adults, if individuals lack exercise habits or rarely participate in fitness exercise, it is advisable to undergo a comprehensive physical examination before initiating a fitness exercise plan. Particularly, an electrocardiogram should be conducted to ascertain the presence of myocardial ischemia. This is essential to prevent exercise-related risks and accidents and facilitate the development of appropriate fitness exercise plans and post-exercise evaluations.

Strict control of exercise load: The intensity of exercise load directly impacts the exercise effect. For seniors, it needs to be strictly limited. Unrealistic exercise loads are meaningless and may even lead to accidents. Therefore, the exercise volume for seniors should progress gradually and incrementally to achieve good exercise outcomes.

Flexibility in fitness exercise: Fitness exercise for seniors should have both scientifically designed exercise plans and flexibility, which is determined by the characteristics of seniors themselves. This is particularly important for older individuals with poor physical fitness. Any exercise mode should inspire them to engage actively and willingly, avoiding a directive approach. Only in this way can fitness exercise truly be effective.

Consider balanced diet and mental well-being: Seniors engaging in fitness exercise need to pay attention to balanced nutrition, maintain a healthy and optimistic mental state, and avoid breath-holding or excessive exertion. They should avoid sudden forward-leaning, head-down, and bending movements. It is also advisable to avoid immediate exercise after meals.

Group exercise and proper mindset: Seniors often experience feelings of loneliness and isolation, making it beneficial to engage in fitness exercise in groups, facilitating social interaction. However, it is important to adjust mindset, particularly in competitive fitness activities, to avoid placing excessive importance on results, which can cause excitement and potentially affect physical health. Individuals with hypertension and heart disease are not recommended to participate in competitive fitness exercises.

(III) Selection of Exercise Programs for Seniors

Considering the physical and mental characteristics, fitness exercise programs for seniors should possess the following features:

Activities that can be universally participated in.

Activities with a strong continuity.

Activities with simple rules.

Activities that allow adjustment of exercise intensity according to individual physical capacity.

Activities that explore the unknown and bring enjoyment (e.g., hiking).

Activities that appeal to young people while remaining attractive to the elderly.

Activities that include exercises to improve physical fitness.

Activities with a low exercise load.

Activities that can be enjoyed by both men and women.

Fitness exercise programs for seniors can generally be categorized into three types: mild to moderate endurance exercises, flexibility exercises, and strength exercises to enhance muscle strength.

When selecting exercise programs, seniors should consider their physiological characteristics, health conditions, exercise goals, personal interests, and other factors. Generally, aerobic exercises that involve large muscle groups and improve cardiovascular function should be emphasized. Walking, brisk walking, jogging, swimming, Tai Chi, etc., are the main full-body exercises for seniors. Additionally, choosing a variety of exercise forms can help seniors achieve their desired fitness outcomes. Examples include croquet, hiking, square dancing, fitness qigong, table tennis, tennis, volleyball, etc. As seniors are prone to high blood pressure, exercises that involve heavy loads or anaerobic activities should be avoided as much as possible.