The physical and mental benefits of exercise are undeniable, and it’s important to keep as active as possible
at each life stage, but older adults should be especially careful about deciding on a fitness regimen. Safety is paramount, especially since your balance, strength and stamina may not be what they once were. Here are some practical tips to keep exercise manageable as you age.

Workouts don’t need to be long or arduous.
Short, moderate-intensity sessions can be very beneficial; the key is to stay consistent with them. Working out in three 10-minute intervals during the day can be just as helpful as exercising for 30 minutes straight.

Exercise from home.
Try some quick bouts of activity like stretching or walking briskly around the block to break up the monotony of days spent at home. Even regular pastimes like yard work can double as workouts.

Budget doesn’t have to be an issue.
There are lots of invigorating indoor workouts that don’t require the purchase of heavy equipment. Hand dumbbells, resistance bands and other simple supplies can make exercising at home easy and economical. You even can use items like full water bottles and canned goods in place of weights, and a large, thick bath towel on carpet can serve as an exercise mat.

Try something new.
Over time, your body adapts to the physical demands you place on it. If you have been doing the same kind of exercise for a while, try mixing it up by using other muscle groups and increasing resistance levels. Experiment with new routines to give your body and mind a boost.

Know your limits.
Exercising later in life should not be about pushing the envelope. Play it smart and safe, listen to your body, and stop for a rest when it tells you to. If you feel discomfort when working out, stop and talk to your doctor. Exercise shouldn’t be painful. It always makes sense to discuss a fitness regimen with your physician.

Get an exercise buddy.
Working out can be even more stimulating when you have someone to support and motivate you.

5 Exercises to Avoid
Overhead press: This shoulder exercise involves lifting a weight straight over your head. It places stress across your shoulders and rotator cuffs—a common site of injury for adults over the age of 50.

Leg press: The machines for this exercise require users to lean back in a way that puts the lumbar spinal disc at risk of injury. Damage could have long-term effects on mobility.

Sprinting: Walking and jogging are great options for older adults. However, sprinting has an increased risk of injury. Go with what feels comfortable, even if that is a slower, steadier pace.

Plyometric exercises: This type of exercise involves short, intense bursts of activity that target fast-twitch muscle fibers. It also is referred to as “jump training,” and common exercises include box jumps or depth jumps. This type of workout is hard on the joints, especially the knees, back or hips, and balance issues can increase the risk of injury.

Crunches/sit-ups: While these exercises do engage your core, they are not the most effective way to do so. Plus, they place strain on neck and back muscles, which could potentially lead to injury.

5 Exercises to Try
Chair yoga: A chair yoga routine can help with muscle strength, mobility, balance and flexibility all while putting less stress on muscles, joints and bones. As an added bonus, yoga has been shown to help with sleep quality and mental health as well.

Cycling: Riding a bike regularly can improve cardiovascular health, increase muscle strength and enhance flexibility and balance. It is also a great activity to get outside and enjoy the fresh air—although a stationary bike also is an option.

Pilates: Developed around a century ago, Pilates uses a combination of around 50 repetitive exercises to spur muscle exertion. It has been shown to improve balance, develop core strength and increase flexibility in older adults.

Aquatics: Swimming laps can be a great way to get a full-body workout that is easy on the muscles and joints. Water aerobics can help with strength, flexibility and balance, and the natural resistance of water eliminates the need for weights in strength training.

Tai chi: This traditional form of Chinese martial arts combines mindfulness with flowing movements. It can help improve posture, promote joint health, alleviate arthritis symptoms and increase overall mobility. The meditative aspect of tai chi makes it a great way to boost mental health as well.