![How do you start a health and fitness journey when you’re an older adult? Rather than focusing on goals that feel unattainable or unsustainable, you might be better off focusing on lifestyle activities that will keep you active and exploring — and allow for fun. Connie Smith, the healthy living director for Florida’s First Coast YMCA, said just to try something new. “Try something different that you’ve never done before every single month, and it’ll keep you going,” Smith said. The Centers for Disease Control and Prevention (CDC)Trusted Source and the American Heart AssociationTrusted Source recommend that adults of every age get 150 minutes of exercise each week. But don’t let the big number overwhelm you before you begin. If you start small and find out what you like, you’ll see there’s an exercise for you that doesn’t even feel like exercise. Here are a few ideas to get you started. Weight and strength training Don’t be intimidated to lift some weight. Weight, strength, or resistance training — however you want to refer to it — is vital for optimal health. Strength training can especially benefit older adults, reducing their risk of injury and falling, making everyday tasks easier, and improving their mood, mobility, and brain function. “It helps with living,” said Jermaine Solomon, a personal trainer and the Maximum Effort Fitness & Performance Training owner. He trains clients at a retirement community and his gym, often incorporating weights into their fitness routines. “When you just sit down and stand up, but you’re holding weights as you do it, that goes a long way,” Solomon said. You can also just work with your own body weight. Smith said, “If you’re looking to lose just a little bit of weight, body weight is really great for the joints.” Using various weights in varied exercises allows you to make this part of your fitness journey unique. Swimming and water aerobics Jumping in the pool for a round of aquatic sports is another way to kick-start your fitness routine. In addition to being cardiovascular exercise, swimming gives you a strength workout because of the water’s resistance. Try aqua aerobics if you prefer to have more fun in the pool than just swimming laps. It combines the benefits of swimming and group fitness. Smith said, “Aqua aerobics is just fabulous for this age group.” The water’s resistance and the cushion water provides for reduced impact on your joints allow you to gain strength while minimizing aches and pains. ADVERTISEMENT Compare Medicare Advantage Plans See a list of Medicare Advantage plans in your area that may be suited to your unique needs with HelloMedicare™. Plans offered in all 50 states Multiple Insurance Carriers Available Compare Plans Medicare Costs Defined Zumba Zumba is a great activity for those who love to dance. Combining dance moves with an aerobic workout, Zumba is a way to get your exercise in without feeling like you’re exercising. “You don’t think about the fact that you’re exercising,” Solomon said. “Some people dread the word ‘exercise,’ and so that feeling definitely makes it a lot better.” Yoga Yoga can be a great activity to strengthen your body and clear your mind. You can do it alone or in a group setting, indoors or outdoors, with puppies, babies, or even goats. Yoga checks the box when it comes to resistance training because you’re moving and holding your body weight through the asanas. It also helps with balance and mobility as we age. Smith recommends yoga for people in their 50s and 60s who are working to reset their lives. “You can start with chair yoga if you don’t want to get on the ground,” she said. However you feel most comfortable starting, give it a shot. Smith added, “Yoga gives you that mental balance that goes along with some of the stuff that’s happening in life … yoga has a lot to do with giving back to yourself.” Running, hiking, and biking For those who love running, there’s no reason to stop as you age. While running is not low impact and can stress the knees and other joints, Solomon said you may want to switch to a treadmill to decrease the impact. But if you love the mental clarity you gain from being outdoors and exercising in the fresh air, perhaps hiking is more suitable for you. You’ll burn more calories than walking alone, and the benefits of being outdoors include improved mood, self-esteem, and emotional response. You may also experience decreased fatigue while exercising. You can bike indoors or outdoors. Smith noted, “A spin class at any age is not only a fabulous thing from a cardio standpoint, but also for the mental health piece … you’re in that dark room, and you can just let life go for 45 minutes to an hour.” Try a recumbent bike if a traditional bike or spin class isn’t right for you. Many now have a screen attached, allowing you to watch Netflix or stream other content. Solomon said just make sure you’re not so focused on the TV that you forget you’re supposed to exercise. ADVERTISING Horseback riding Horseback riding works up a sweat, engages your joints, muscles, and core, and allows you to be outdoors and commune with an animal and nature. Again, you might even forget you’re exercising when you’re on the back of a horse, feeling the breeze as you ride. Smith suggests visiting a personal trainer first if you want to prep yourself to ride horses. “If you’re doing things like horseback riding, you’ve got to be able to figure out how to get on the horse. So, we’ll do things like hip openers and strengthen you so you can get on the horse.” Bucket list training If participating in trendy fitness exercises of the moment isn’t your thing, maybe you’d prefer to work toward a goal on your bucket list. Smith said she’s trained people in their 50s and 60s to hike the Great Wall of China, scuba dive in the Great Barrier Reef, or even climb Mount Kilimanjaro in Africa. For these out-of-the-box fitness activities, you have a definitive goal you’re trying to reach. Smith said finding exercises tailored to reaching that goal will help you stay motivated to achieve the accomplishment. For instance, when training for a mountain trek, she recommends taking fitness classes that focus on breath work and using the Jacob’s ladder apparatus to get you used to climbing. “The Jacob’s ladder is actually a moving ladder, so you’re holding on with your feet and your hands, and you’re kind of climbing. This is one way to allow you to simulate rock climbing.” The takeaway Whether you’re exercising to maintain your health or knock some accomplishments off your bucket list, it’s never too late to prioritize your health and fitness. Solomon said to remember that the reason we exercise is so much more than to benefit our physiques — it’s about keeping your heart healthy. “If you stop [moving] every day, your heart could start to slow down, and it’s a lot harder to get started again, as opposed to maintaining and keeping it going.” Finding a way to move that makes you feel good will take you a long way. No matter what, Smith said, at this age, you’ve got to apply the Nike phrase to your fitness: “Just do it.”](https://southfloridareporter.com/wp-content/uploads/2024/11/group-senior-people-performing-exercise-home-640x427.jpg "Front view of group of active senior people performing exercise at home")
Exercise is often touted as the solution for everything, from physical health to mental well-being, but what makes it so essential? More importantly, how do you fit it into your life consistently?
The benefits of exercise extend far beyond the gym, and with the right approach, staying active each week can become less of a chore and more of a lifestyle. Let’s discuss the compelling reasons to move your body and tips on how to make it happen.
Exercise Is Just as Good for Your Brain as Your Body
When you think of exercise, you probably picture toned muscles or better stamina, but did you know it’s also one of the best things you can do for your brain? The connection between more physical activity and cognitive function is undeniable. Regular movement boosts memory, sharpens focus, and even helps protect against conditions like dementia. In fact, incorporating exercise for your brain is one of the easiest ways to keep your mind sharp.
To get enough brain-boosting exercise each week, aim for at least 150 minutes of activity. This could include walking, cycling, or even dancing around your living room. The key is consistency. Finding something you enjoy the most will make it much easier to stick to your goals and keep your brain as fit as your body.
Exercise, Mental Health, and Gyms
It’s no secret that exercise is a natural mood booster. When you work out, your body releases endorphins—feel-good chemicals that help reduce stress and combat symptoms of anxiety and depression. For many, the mental health benefits of exercise are just as important as the physical ones. That’s why finding a gym that meets your needs can be exactly what you need.
Here in Florida, there are many great options across the state. This includes some great Jacksonville gyms, Orlando Crossfit facilities, and even Miami beach based Yoga classes. Many of the best gyms offer more than just machines and weights. They provide a community, structured classes, and even amenities like childcare, making it easier for busy Floridians to fit exercise into their weekly schedules. Whether it’s an early morning yoga class or a quick treadmill session after work, these spaces offer the tools and motivation to keep your mental health in check.
Stronger Muscles Mean a Healthier Life
Building muscle isn’t just for bodybuilders; it’s essential for everyone. Strength training helps improve posture, boosts metabolism, and makes everyday tasks—like lifting groceries or climbing stairs—easier. Plus, maintaining muscle mass as you age is crucial for reducing injuries and maintaining independence.
To incorporate strength training into your week, aim for two to three sessions focusing on all major muscle groups. This could be as simple as using resistance bands at home, attending a class at the gym, or working with free weights. Strength training doesn’t have to be complicated, and even small efforts add up to big benefits over time.
Cardio Keeps Your Heart Happy
Regular cardio workouts strengthen your heart, improve circulation, and reduce the risk of chronic conditions like high blood pressure and diabetes. Whether it’s swimming, jogging, or biking, the goal is to get your heart rate up and keep it there for an extended period.
Fitting in enough cardio each week doesn’t mean you have to train for a marathon. Start with 30 minutes of moderate activity, five days a week. You can break this into much shorter sessions if needed, like a brisk 10-minute walk after meals. The important part is making movement a consistent part of your routine.
Flexibility and Balance Are Non-Negotiable
While cardio and strength often take the spotlight, flexibility and balance are just as crucial for overall health. Stretching improves mobility and reduces muscle tension, while balance exercises help prevent falls and enhance stability—especially important as you age.
Incorporating flexibility and balance work into your week can be as simple as adding a few stretches to your cool-down or trying activities like yoga or Pilates. Aim for at least two sessions per week to maintain flexibility and better improve your range of motion. These exercises don’t just support your workout routine—they improve your quality of life.
Exercise Brings People Together
Finally, one of the often-overlooked benefits of exercise is the sense of community it can create. Whether it’s joining a group class, finding a workout buddy, or participating in a local fitness event, exercising with others fosters connection and accountability.
To make the most of this, consider signing up for a group activity or inviting a friend to be with you on your fitness journey. The shared experience not only makes workouts more enjoyable but also keeps you motivated to stick with it. Plus, knowing someone wants you to show up can be the extra push you need on days when you’re tempted to skip.
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