As you age, it’s normal to feel discouraged about exercise. However, regular exercise has been shown to help slow the symptoms of aging. Whether you are generally healthy or dealing with chronic conditions, exercise can offer many health benefits to seniors — including improvements in mood and cognitive function, blood pressure, diabetes and osteoarthritis — and reduce the risk of many chronic illnesses. Staying active as a senior does not have to be daunting. Making small changes can bring real benefits and can support healthy aging.

Physicians typically recommend four types of exercise for elderly adults: endurance, strength, balance and flexibility.

Endurance Exercise

Your heart and lungs are among the most important muscles in your body. Endurance exercise increases your heart rate and breathing for an extending time. This builds stamina to help you through a normal day or to give you extra resistance to illness.

Exercises that help you improve your endurance:

  • Walking briskly on a flat surface or on a treadmill
  • Stationary bike
  • Swimming
  • Taking stairs instead of an elevator
  • Chores such as raking, mowing, gardening

Strength Exercise

Building muscle through repetitive motion gives you additional strength for standing, preventing falls and generally making everyday tasks easier.

Exercises that help you improve your strength:

  • Use of free weights or dumbbells (canned goods are an excellent substitute)
  • Resistance bands

Flexibility or Stretching Exercises

Range of motion exercises stretch your joints, tendons and ligaments making you less susceptible to injury. Additionally, flexible joints are less likely to cause pain if you are sitting still for long periods. Strength exercises and improved flexibility make almost any task easier.

Exercises that can help you improve your flexibility:

  • Stretching
  • Yoga

Balance Exercise

Practicing balance uses muscles in a different way than traditional exercise. Developing this muscle memory can improve your mobility regardless of the conditions. Falls are the number one cause of injury related hospitalization for seniors. Preventing falls is a major component of good health for people over 65.

Exercises that can help improve your balance:

  • Yoga
  • Tai Chi
  • Balancing on one leg (without holding onto anything for support)

Exercise doesn’t require trips to the gym, expensive devices or a personal trainer. Quality exercise is more about consistency and variety. Look for little ways to keep your body moving, and make sure to vary your exercise among these four types.