Exercise is important at any age, but it can be particularly crucial for people over 50. Baby boomers are typically defined as adults between 59 and 77 years old. As they enter their golden years, baby boomers must take conscious action to maintain their physical and mental health.
1. Cardio
Cardio exercise means using your full body to get your heart pumping. Running, biking, swimming, hiking—these are all examples of cardio exercise. Try to maintain a steady pace for a minimum of 30 minutes. If that’s too intense for you to start, you can break up your daily exercise sessions into three 10-minute sessions.
2. Stretches
Practice gentle stretches daily to keep your muscles limber and improve your flexibility. Stretching is especially important before cardio exercises like running, hiking, and tennis. And it’s good after sitting for long periods, too!
3. Balance Training
One great thing about balance training is that it can take place almost anywhere. You can balance while holding the back of a chair, fireplace mantle, grocery cart, or car door—any place that provides a spot for stability. To improve your balance, try watching tai chi videos on YouTube or practice by holding one leg or standing on your toes.
4. Strength Training
The benefits of strength training are twofold: You regulate the glucose metabolism process that fights diabetes, and you can keep your muscles from shrinking and losing the ability to contract. Push-ups are an easy way to exercise your muscles, as are bicep curls and tricep extensions.
5. Yoga
Yoga improves cardiovascular health and reduces stress as well as improves your flexibility, mobility, and muscle strength. A good option for older adults is gentle sofa or chair yoga. On top of improving circulation, gentle yoga can help loosen and stretch painful muscles, and you can do it all while seated.
6. Pilates
Because Pilates engages core muscles and improves flexibility, it can help baby boomers with balance and muscle tone. These classes can be taken online or in a pilates gym, led by a training instructor. You can use a mat or equipment to help accommodate mobility issues as you adjust to the forms.
7. Wall Sits
If you sit all day, perhaps due to a desk job, you may need exercises that alleviate back pain. Try a wall sit—position your back against a wall with your feet hip-width apart, then slide your back down the wall until you’re seated at a 90-degree angle as if you’re seated on a chair. Hold that position for 30 to 60 seconds and try to complete three sets.
8. Swimming
Swimming can look as simple as taking laps in the pool or as complex as engaging in water aerobics with a class. Moving in the water builds muscle, improves flexibility, helps regulate sleep, and may boost mental health. If your joints are achy, try low-impact swimming.
9. Dancing
Dance classes are a fun way to engage in cardio while improving coordination and balance. This aerobic exercise increases your heart rate and can help with weight loss. Dance classes can also give you social interactions and a sense of community and belonging.
10. Fitness Classes
Taking fitness classes with fellow boomers will not only give you a sense of community but can also motivate you to complete exercises you may not have otherwise had the energy to complete alone. At most gyms, you have plenty of classes to choose from: Zumba®, yoga, Pilates, and even boxing, just to name a few.
11. Camping
Camping trips provide excellent opportunities to get moving. When you’re camping, you get to step outside of your life and appreciate nature—even if you’re just taking a short hike, canoeing, or going fishing. Plus, you’re likely to spend more time moving around than sitting.
12. Squats
Simple squats can strengthen muscles in your lower body. They can also protect your joints if you practice them on a regular basis. Over time, squats will make it easier for you to sit down, stand up, get in and out of bed and the car, and walk upstairs. Squats may even make it easier for you to pick up small items you drop on the floor.