"The biggest benefits come to those who start from scratch," says Dr Cavill. "It's important they remain active or even increase their activity as they get older.". GREAT 20 minute exercise workout for Beginners and Seniors! What are some top workout channels for seniors? If you've been inactive for a while, you can gradually build up your activity to reach recommended levels. If you want to stay pain-free, reduce your risk of mental illness, and be able to go out and stay independent well into old age, you're advised to keep moving. One way of achieving 150 minutes of activity is to do 30 minutes on at least 5 days a week. You can use a variety of videos to help you exercise at home. It's that simple. For example, older adults who are active will reduce their risk of heart disease and stroke to a similar level as younger people who are active. Close menu. Menu Read a short description of each video and decide which one is best for you. You might start to get aches and pains you never had before and have less energy to go out. As you get older, it becomes even more important to remain active if you want to stay healthy and maintain your independence. "As people get older and their bodies decline in function, physical activity helps to slow that decline," says Dr Nick Cavill, a health-promotion consultant. Most people as they get older want to stay in touch with society – their community, friends and neighbours – and being active can ensure they keep doing that. The more you do, the greater the health benefits.". Learn about some of the new exercise videos for seniors. They're paying a high price for their inactivity, with higher rates of falls, obesity, heart disease and early death compared with the general population. In addition, exercise reduces the risk of certain diseases. What you do will depend on your own circumstances but, as a guiding principle, it's a good idea to do activities you enjoy. Exercise can help us stay strong as we age. Aim for at least 150 minutes of moderate activity every week. Building lean muscle through exercise can help improve body composition, muscular strength, endurance, balance and coordination. Many adults aged 65 and over spend, on average, 10 hours or more each day sitting or lying down, making them the most sedentary age group. As well as regular physical activity, try to reduce the amount of time you spend sitting down during the day. Find out how much activity older adults need to do to keep healthy. Research shows it's never too late to adopt and reap the health benefits from a more active lifestyle. It includes anything from walking and gardening to recreational sport. There are lots of ways you can get active, and it's not just about exercising. Here's a few of the top YouTube fitness channels for seniors. YouTube is now a gym alternative. With the rise of YouTube, you can find exercise videos seniors will love! Physical activity and exercise can help you stay healthy, energetic and independent as you get older. Many adults aged 65 and over spend, on average, 10 hours or more each day sitting or lying down, making them the most sedentary age group. This means avoiding long periods of TV viewing, computer use, driving, or sitting to read, talk or listen to music. You may struggle to pursue simple pleasures, such as playing with the grandchildren, walking to the shops, leisure activities and meeting up with friends. For some, it’s dealing with the crowds, paying for the gym membership, or not knowing how to use the machines. In addition to your 150-minutes target, try to do some activities that work your muscles. If you do not stay active, all the things you've always enjoyed doing and taken for granted may start to become that little bit harder. You may also be more vulnerable to falling. The exercises featured in these videos are challenging without posing a risk for injury. There's strong evidence that people who are active have a lower risk of heart disease, stroke, type 2 diabetes, some cancers, depression and dementia. These links have more ideas on raising your activity levels: Page last reviewed: 25 June 2018 Going to the gym is a high hurdle for many. Ideally, you should try to do something every day, preferably in bouts of 10 minutes of activity or more. You'll still be improving your health in the process, and you'll reduce your risk of falls and other ailments. ! All of these videos have been selected because they are fun, engaging, and most importantly, designed with seniors in mind. Next review due: 25 June 2021, Physical activity guidelines: children (under 5s), Physical activity guidelines: children and young people, Physical activity guidelines: older adults, 10-minute legs, bums and tums home workout, Strength and Flex exercise plan: week by week, Strength and Flex exercise plan: how-to videos, How to improve your strength and flexibility, how much activity older adults need to do to keep healthy, health benefits from a more active lifestyle, riding a bike on level ground or with few hills. Physical activity and exercise can help you stay healthy, energetic and independent as you get older. "It's moving from a sedentary lifestyle to a moderately active one that makes the biggest difference to your health. If you're already active, you may find it useful to know that 75 minutes of vigorous activity over a week is as beneficial as 150 minutes of moderate activity. Physical activity is anything that gets your body moving. Recent evidence suggests that regular exercise can reduce the risk of falling in older adults. This can all lead to being less able to look after yourself and do the things you enjoy. Examples of moderate-intensity aerobic activities include: Daily chores like shopping, cooking or housework do not count towards your 150 minutes because the effort is not hard enough to raise your heart rate, although they do help break up sedentary time.
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