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<\/p>\nThe following 7 exercises for older adults can combat muscle loss and help with strength, balance, mobility, and function for years to come.<\/p>\n
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It\u2019s common to have some degree of muscle loss as you age \u2014 the <\/span>process is called sarcopenia<\/a>, and it starts in your 30s.<\/span><\/p>\n \u201cThere\u2019s a great deal you can do to preserve muscle and bone strength and maintain your mobility well into later decades,\u201d says Scott Kaiser, M.D., geriatrician, and director of geriatric cognitive health for Pacific Neuroscience Institute at Providence Saint John\u2019s Health Center in California.<\/p>\n \u201cPlus, physical activity brings a wealth of other benefits, including improved mental health, lower risk of chronic conditions, better cognitive function, and stronger heart and lungs,\u201d he adds.<\/p>\n As with any switch in your exercise intensity or routine, it\u2019s crucial to start by talking to your doctor, Kaiser says.<\/p>\n He suggests sharing ideas about the types of workouts you\u2019d like to do, rather than just talking about exercise in general.<\/p>\n What kind of moves might be best as you\u2019re getting older? Here are some of our favorite types of exercises for older adults.<\/p>\n Often, older people tend to focus on endurance exercises such as walking, swimming, or biking.<\/p>\n While those certainly are valuable, strength training can be hugely helpful for combatting the effects of sarcopenia, according to Chad Walding, DPT, doctor of physical therapy and functional movement coach.<\/p>\n He says adding some resistance \u2014 even if it\u2019s just your body weight \u2014 can do more than build muscles.<\/p>\n Research indicates<\/a>\u00a0that doing two or three sessions per week can help preserve bone density, increase muscle mass, reduce weakness, and improve sleep.<\/p>\n For women dealing with\u00a0menopause-related weight gain<\/a>, strength training\u00a0has been shown<\/a>\u00a0to boost metabolism and help with fat burning.<\/p>\n The key for people at any age is to build a solid foundation of good movement patterns, says Walding.<\/p>\n That means focusing on form first and load (how much you lift) second.<\/p>\n \u201cIt helps to use very light weights [or no weights at all] when you\u2019re beginning, so you get used to the movement and have control,\u201d he notes. \u201cThen you can gradually do just a little more with each workout, and that\u2019s how you get stronger and improve [exercise] capacity.\u201d<\/p>\n Many older people are concerned that high-impact exercises will damage their joints.<\/p>\n That often leads them to focus on only low-impact activities, but joints actually get stronger with strategic load and impact, says Belinda Beck, Ph.D., a researcher at Griffith University in Australia and director of\u00a0The Bone Clinic<\/a>, a health service focusing on bone, muscle, and joint health.<\/p>\n \u201cWe often hear that you shouldn\u2019t jump when you\u2019re older because you need to protect your joints, but it\u2019s the opposite,\u201d she says. \u201cIn our research, we\u2019ve seen significant improvements in joint health when jumping is introduced into a workout mix.\u201d<\/p>\n Jumping rope is a good option, she says, but so is running, plyometrics, and even skipping or hopping in place.<\/p>\n \u201cJust adding this into your activity once or twice a week can have a beneficial effect,\u201d says Beck.<\/p>\n In addition to getting stronger and more agile, balance and mobility should be on top of your fitness to-do list, according to Kaiser.<\/p>\n One of the biggest concerns as you get older is falling \u2014 not just for the immediate injuries you might incur, but because falls tend to\u00a0have a ripple effect<\/a>\u00a0on your health and are a top cause of disability.<\/p>\n Being able to balance in a better way is important, but another big plus in doing a practice like yoga, barre, or Pilates is that you gain more proprioception \u2014 which means an awareness of the position of your body in space.<\/p>\n That can lead to greater overall movement confidence, Kaiser says, and that\u2019s crucial for staying mobile.<\/p>\n1. Strength Training Exercises<\/h2>\n
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<\/a><\/p>\n2. Jump Rope, Running, and Plyo<\/h3>\n
![\"Older](\"https:\/\/bod-blog-assets.prod.cd.beachbodyondemand.com\/bod-blog\/wp-content\/uploads\/2021\/10\/Exercises-for-Older-Adults.600.jump_.jpg\")
<\/a><\/p>\n3. Yoga, Barre, and Pilates<\/h3>\n
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