17 Feb 2025 Keep on movin’ and improving

By Karl Lenser

It is critical for aging individuals to continue to stay active or begin some sort of physical activity program. Exercise advice for seniors is pretty much the same for all age groups. Focus on the cardiovascular system, balance training, strength training and social health as well. Physical movement is an inexpensive medicine that benefits people of all ages and fitness levels.

The cardiovascular system is critical to one’s overall health as the heart and lungs deliver blood and oxygen to the entire body. In addition, a strong cardio system does a wonderful job of reducing the risk of heart disease, cancer, high blood pressure, strokes and diabetes. A simple analogy is comparing your body’s heart to your automobile’s engine. A weak, out-of-tune car engine will eventually wreak havoc on the performance of your car, so it makes sense to keep it tuned up through regular preventative maintenance.

Walking is one of the simplest cardio exercises that individuals of any age can incorporate into their workout routine as it is not complicated, requires no special machines and can be done outside or inside when the weather conditions become too cold or wet. Finding a walking buddy is very helpful in maintaining consistency and accountability.

Another important factor in senior fitness is having good balance. I have personally observed over the past decade that my balance is not what it used to be when I was in my 50s. Balance conditioning is vital for aging seniors as it aids in daily living and reduces the risk for falling, which is a huge reason for the occurrences of hip fractures, shoulder sprains and wrist injuries in seniors.

A simple way to enhance one’s balance is to practice standing on one leg for a specific amount of time and then switch legs. I do this drill during commercials while watching television. When doing this drill, it is wise to have a piece of furniture (at home) or stable exercise equipment (if in a fitness center) to grab if you need to get rebalanced.

A third factor to consider for senior fitness is to begin or continue to incorporate strength training for the upper and lower body. Strength loss is a major factor when looking at some of the causes of falling injuries that occur in the senior population. A simple way to help your lower body strength is by performing sit-to-stands.

All you need is a stable chair (no wheels) and arm rests if you need the support and stability. Sit in the chair and stand up without using your arms if possible. Try to do 10 in a row and then try another 10. This is a very simple and effective exercise that can be done in your home or at a fitness center. Walking up and down stairwells is a another great way to improve leg strength and balance at the same time.

Finally, one of the most integral components of senior living and happiness is the social/friendship factor. This is a very powerful aspect of senior living that often gets overlooked or minimized. Having friends to socialize with or workout with is a tremendous boost in senior mental/emotional health.

An ideal strategy in enhancing one’s physical and social fitness is to check out the senior centers within the 501 that provide social engagement, physical activity classes, travel excursions, meals, dancing and other activities.

Conway’s Hawks Senior Wellness and Activity Center, for example, has many programs that cater to seniors looking for physical and social wellness opportunities. In addition to Conway’s facility, Maumelle, North Little Rock, Cabot, Greenbrier, Mayflower, Vilonia, Twin Groves and Mount Vernon also have centers that focus on the senior population.

For more information on senior center facilities in the 501, check out carelink.org and agingarkansas.org.