Workouts to Help Seniors Embrace Active Aging
In decades past, the idea of aging gracefully centered more on accepting physical limitations and adjusting activities accordingly. Today, that notion is outdated, as a growing number of seniors are recognizing the benefits of staying active for as long as possible.
Pickleball is gaining traction as one of the hottest sports that attract seniors, and for good reason. “Pickleball is particularly well suited for senior players because it is a low-impact sport that provides a moderate-intensity workout coupled with a lot of social interaction,” said Kent Johnson, a racquet sports enthusiast and owner of Racquet Pros, which provides pickleball programming in various locations throughout the city, including at North Park.
“The smaller court size is more joint-friendly than tennis or running and reduces the need for extensive lateral movement, making it a safer option for older adults,” Johnson continued. “Players can burn significantly more calories than walking, making it effective for weight management while improving heart health and lung function. Regular play enhances balance and coordination, which is crucial for fall prevention. And pickleball is a very strategic game, which helps to keep the mind sharp and may slow cognitive decline.”
Exercise does not have to be intense in order for it to be effective. Mike Solito is the co-owner and chief instructor at Rothrock’s Kung Fu & Tai Chi, which has a Wexford location. Tai Chi is an ancient Chinese martial art that focuses on continuous and fluid movements, rooted balance, and relaxed alignment. Solito said that a typical class consists of joint loosening and warm-ups, and qigong and breathwork, which are standing breathing exercises that center your mind and build internal stamina; traditional yang-style forms; and structure and mechanics.
For a number of reasons, Tai Chi is ideal for seniors, as there is no high-impact stress on the body. “Movements are gentle, fluid, and circular, keeping your joints lubricated and relieving stiffness from arthritis or past injuries without straining your body,” said Solito.
It is also beneficial for fall prevention and balance. “Our practice centers on controlled weight-shifting and ‘rooting’ into the ground. This builds essential strength in your ankles, knees, hips, and stabilizing core muscles, which is one of the most effective ways to stay steady on your feet,” he continued, adding that the classes are self-paced and adaptable.
Another important benefit is it keeps your mind active as it helps build coordination. “Learning the flow of the forms keeps your mind sharp, improves body awareness, and promotes circulation, all while deep diaphragmatic breathing helps keep blood pressure and everyday stress in check,” said Solito.
Yoga is another ancient form of movement that is well-suited for any age. At YogaSix in Wexford, owners Jarrid and Krissy Danburg said that people in their 80s can take the same class as people in their 20s.
“As we age, certain activities get harder on our body, and a lot of people turn to yoga because it can be softer. They can take yoga to whatever level they want; that is how our teachers guide the class,” said Jarrid. The gentler movements of yoga are appropriate for people with arthritis, as it is easy on the joints.
“If you want to feel more restorative and focused on flexibility and have less intense of a workout, ‘Restore’ classes are a bit more gentle versus our ‘Power’ class, which will feel like an intense workout,” said Krissy. She also pointed to ‘Slow Flow’ as another class that takes a gentler approach. “All classes will have that modification aspect built into them, so anyone can come in no matter what their level of capability,” she added.
Krissy said that yoga is the perfect gateway exercise for anyone at any age, as it can open you up to new opportunities. “People have said, ‘I haven’t been active in years and it’s the first thing I’ve tried.’ I think yoga is a great starting point for a lot of people, as it gives you confidence that maybe you can start to try some other things.”
SilverSneakers® is a fitness and wellness program designed for older adults. Because it is included at no additional cost with select Medicare plans, it is a convenient way for seniors to access fitness facilities at thousands of locations nationwide.
Many YMCA facilities across the region offer classes under the SilverSneakers umbrella. Erin Evans is the Healthy Living Coordinator at the Baierl Family YMCA in Sewickley/Franklin Park. He said that for seniors specifically, the Y offers a balance and stability class and several senior strength classes. Other senior-focused classes involve exercising while sitting on chairs.
“We also have Cardio H20 aerobics; those classes tend to have a bigger senior following than most of the other water aerobics classes,” he said. “Deep Water Aerobics is another one that is popular. Swimming is a good form of cardio while keeping pressure off your joints.”
It is important to remember that it is never too late to start an exercise program. Evans said he’s seen people over age 100 walking on a treadmill. For someone newer to exercise, Evans advised starting with a chair fitness class and gradually building up from there.
In addition to a full gym with cardio and strength equipment, The Body Bar in McCandless also offers a number of classes that are for all fitness levels or that are specifically for seniors. The latter includes Senior Cardio Circuit; Senior Classic; Senior Strength & Stretch; Boom Muscle; and Brains & Balance. Like the YMCA, these classes are via the SilverSneakers program.
“SilverSneakers® has a specialized program that their instructors are certified in,” said Marcia Sudo, who teaches at The Body Bar. “The classes are low impact and focus on strength building, stability and flexibility. The exercises can be modified for all fitness levels. I incorporate a variety of seated and standing exercises, along with movements that help improve coordination, strength and everyday movement.”
“Regular exercise supports brain health, lowers stress, and even helps with sleep. It is also good for safety and mobility, as it builds better balance, keeps bones stronger, and helps seniors maintain their independence,” said Margarite Labanc, The Body Bar’s director.
Besides the fitness and cognitive benefits from exercise, another sometimes understated but just as important advantage to group exercise classes is the social component, which Sudo said is a huge aspect of the classes. “Some people come in because they like to see their friends. There is lots of laughing and talking; I think that makes people want to keep coming,” she said.
“Exercise helps you get better. It helps you stay better. It helps with your balance and your stability; you become lower risk of fall incidents. Even though it might not improve at a rapid pace, your overall health improves,” said Evans.
Others agree. “Tai Chi fits in wherever you need it to—it is one of the most versatile tools you can add to your routine. It can easily serve as your primary, standalone workout, or it can be the glue that holds a broader routine together by keeping your joints healthy, mobile, and durable enough to handle other activities,” said Solito.
Remember that exercise can really be something to look forward to rather than something to dread. As Johnson put it, “Exercise does not have to be a chore or a bore! Find something you truly enjoy, that brings you joy, and it also helps to have a friend to hold one another accountable."
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