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Senior Fitness: 6 Steps to Getting Back Into Shape

by Melissa Bell
5 minutes read

Do you believe that you are too old to exercise? That being physically active won’t affect your life in any way? Or maybe you are concerned that working out is impossible due to your medical issues? Unfortunately, many seniors believe in these myths.

In reality, regular physical activity can help you look and feel younger, lower your risk for a variety of conditions, such as high blood pressure, heart disease, diabetes, and certain cancers, as well as help you manage pain caused by a chronic condition.

gym exercise treadmill

By working out you can increase metabolism, improve your strength, flexibility, and posture, and stay vital and independent for a long time. If these benefits have managed to convince you to get back into shape, here are several steps you will need to take in order to lose weight and build muscles.

Talk to your doctor

The first thing you will need to do before committing to an exercise regime is to get medical clearance. In other words, visit your doctor, let them know about your plans and see whether you should steer clear of certain activities that could harm you. In case you are struggling with diabetes or another chronic condition, see how your health problems will affect your workouts.

Do not ignore the pain

Pain is the body’s way of telling us that something is wrong, so if a certain workout causes it, stop exercising immediately and contact your doctor. Dizziness, shortness of breath, chest pains or breaking out in a cold sweat are also signs that something is wrong. Instead of pushing through the pain and discomfort you should contact your health provider and see what you should do differently.

Don’t rush into it

If you haven’t worked out for ages, you need to build up your workout program little by little. By taking baby steps and slowly increasing your fitness you will steer clear of injuries and avoid unpleasant situations. If you are not ready to move your exercise routine to the outside world, there are plenty of fun workout videos for older adults that can help you improve your fitness without even leaving your home.

Choose senior-friendly activities

Lack of activity can cause serious health problems, but so can choosing an activity that is not suitable for older adults. If you wish to get into shape and shed those extra pounds, here are several ways you can do it without putting your health at risk.


Even if you suffer from arthritis or some other type of joint inflammation, you can go swimming. Since the water will alleviate any pressure from the body, you can get a full-body workout without experiencing any pain. If you find swimming too boring, you can engage in other water-based activities such as water aerobics and volleyball.


Dust off your old bike and take it for a spin around the block! Not only will you get some fresh air but you will quickly burn a lot of calories as well. Whenever you can use cycling as your go-to method of transportation and you will get into shape in no time.


According to the National Golf Foundation, almost 25 million people in the US are fans of this game. Maybe it doesn’t seem like a game of golf can improve your fitness, but walking around the course, swinging the club and engaging your core can do wonders for your figure. The best thing about this game is that you will work your muscles without even realizing it.

Tai Chi

This low-impact activity can improve your flexibility and agility without threatening any joint pains or injuries.  When practiced on a regular basis, Tai Chi can even be comparable to resistance training and brisk walking.

Be persistent

Although you might not feel like working out at the beginning, keep in mind that it only takes about four weeks for exercising to become a habit. Until then force yourself to stick to a planned schedule, see what motivates you and find activities you enjoy.

Maintain a healthy diet

Following a well-balanced diet is not just necessary for a healthy weight loss, it is also important for your overall well-being. Proper nutrition can impact your energy levels, mood, and fitness, lower the risk when it comes to numerous medical issues and keep you strong and healthy. Unfortunately, a lot of seniors do not get sufficient high-quality protein in their diets, which is the key to maintaining energy levels and lean muscle mass. To increase your protein intake you need to eat more fish, poultry, beans, and eggs. To get back into shape you should forget about pastries, cakes, cookies and chips and opt for healthy snacks such as nuts and seeds, Greek yogurt and home-made protein bars.

You are never too old to start exercising! Physical activity can increase your quality of life so find a workout you enjoy and get back into shape.

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