The 4 most important types of exercise for seniors

If you ask a twenty-something at the gym why she’s at the gym, you’re likely to hear about fitting into a dress, gaining muscle definition or training for a specific sport. With a sixty-something, the goal can be much different.

Older adults are more focused on overall health, independence, mobility and quality of life. A recent U.S. News & World Report article asked fitness experts exactly which types of exercise were most important for people 65 and older. Here are the top four:

Balance training for seniors

Nearly every older adult has a friend or loved one who’s been injured in a fall. The Centers for Disease Control and Prevention report falls are the leading cause of injury among seniors.

To combat that risk, older adults should focus on balance exercises. These exercises work to build core muscles and leg muscles. As an added bonus, research has shown people who do balance exercises recover more quickly when they do happen to suffer injures from falls.

Strength training for seniors

Around age 40, we all naturally begin losing muscle strength — about 1 percent each year — and that process accelerates in our senior years. That means a weaker body that tires more easily and reacts less quickly.

But the good news is regular strength training fights muscle loss. If you have access to weights at a fitness center, two or three sessions per week should do the trick. If not, resistance bands are an inexpensive and portable solution.

Flexibility training for seniors

To maintain a wide range of motion and mobility, stretching is the key. Unfortunately, even among people who regularly work out, flexibility exercises often are overlooked.

If you prefer to exercise solo, try these stretches designed to help your body recover from exercise while increasing flexibility. Prefer group exercise? Yoga classes are a great way to make friends and be sure you’re doing each posture correctly.

Cardio training for seniors

Heart health is vital throughout life and especially in our later years. Cardio training strengthens the heart by boosting your heart rate. And the weight lost from burning calories improves your overall wellness.

Cardio training comes in many forms — from group exercise classes to cycling and more — but the simplest form is just walking. Whether you do it on a treadmill or out in the fresh air, 30 minutes of walking on three days per week is enough to make a significant impact on your body.