Growing older can be challenging. You don’t have as much energy as you did when you were younger, your hearing and sight may be taking a toll, and your clothes fit a little differently than they used to.
Yet, this is not the time to grab the TV remote and settle into a sedentary life. You can still be physically fit. Active aging is a new term to describe living a fit, healthy, and engaged life that is accessible to people of all ages.
The Paseo Club is a private social and fitness club that has served the Santa Clarita Valley for over 20 years. There are dozens of fitness and court activities available to join every day of the week.
In this article, you will learn what the recommendations for physical activity for seniors are, the best exercises to perform, and ways you can be active at The Paseo Club.
Exercises Recommendations for Seniors
Physical activity helps seniors become stronger, have greater mobility, and experience improved cognitive function. Although you may no longer be running marathons or deadlifting 300 pounds, weight-bearing movements in combination with cardio exercises are still recommended.
The Centers for Disease Control recommend that adults 65 and older need a three-fold approach to fitness. They suggest the following program each week:
- Balance-improving activities
- Two days of strength training
- 150 minutes of cardio activity at moderate intensity or 75 minutes at vigorous intensity
1. Balance Activities
Seniors naturally begin to lose their sense of balance. This is due to changes in the nerves, muscles, hearing, and sight related to aging. Certain illnesses and medications can also contribute to feelings of dizziness.
Balance is critical for fall prevention and overall safety; it is crucial that people regularly perform balancing exercises. Here are some easy ones you can practice in your free time:
- Calf raises
- Side leg lifts
- Walking heel to toe
- Balance on one leg
- Practicing sitting to standing
If you do not like doing balance exercises, attend a yoga, Pilates, or tai chi class once or twice a week, and you will get the same benefits.
2. Strength Training for Seniors
When you hear the term strength training, you usually think of young people lifting heavy weights at the gym. Although that is certainly an option, there are many other ways to strength train safely as an aging adult.
Strength building helps you to have better balance, more endurance, improved functional fitness, and burn fat. Strength-building exercises can be modified to meet you where you are, regardless of your age.
Target all major muscle groups during resistance training. That includes your arms, back, hips, glutes, and legs.
Bodyweight Movements
Bodyweight movements are a great option because you need no equipment and the movements are easy to scale, such as push-ups against the wall and planks on your knees (don’t forget a soft mat underneath)!
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- Planks
- Situps
- Push ups
- Air squats
- Ring rows
Resistance Bands
Resistance bands are a portable tool that adds a little more challenge to your workouts.
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- Bicep curls
- Seated rows
- Chest presses
- Band side steps
- Miniband squats
Weighted Exercises
Experiment with dumbbells, kettlebells, and, with proper training, barbells.
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- Deadlifts
- Bicep curls
- Bench presses
- Weighted squats
- Kettlebell swings
- Weighted sit-ups
- Shoulder presses
3. Cardio Fitness for Seniors
Cardio fitness refers to exercises that increase our heart rate, which boosts heart health and reduces the chance of developing diabetes.
- Biking
- Tennis
- Dancing
- Swimming
- Light jogging
- Walking/hiking
- Water aerobics
Senior Fitness at The Paseo Club
The Paseo Club has over 60 fitness classes each week, plus swimming, tennis, pickleball, and Pilates facilities, so there is always something fun to do. There are several popular classes and activities for active elders.
- Yoga
- Cycle
- Mat Pilates
- Intro to Pilates
- Lap swimming
- Tennis drills and drop-in
- Pickleball drills and drop-in
- Liquid Cardio water aerobics
For those who like to train on their own, there are over 10,000 square feet of gym space. Check out the mobility zone, weight machines, cardio machines, free weights, functional fitness equipment, and more.
The Paseo Club is not just a fitness center. Members love the cafe and clubhouse, sauna and steam room, and all the exciting social events, such as Wine Down Wednesday, Trivia Night, and the Professional Mixer.
Schedule a tour and see all eight acres of the club with your own eyes. You can meet staff, instructors, and members, too. Are you ready to be a member today? Join the club online and get instant access. Start your best life today and become a member of The Paseo Club.
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