Ruth Bader Ginsburg worked out until her 90s. Sting continues to tour and perform on stage at 72. Diana Nyad was 64 when she swam from Cuba to Florida without a shark cage. Fitness legend Jack LaLanne exercised “right up until the end” of his 96-year life. Champion sprinter and bodybuilder Charles Eugster was once the “world’s fittest 96-year-old.” Actress and fitness guru Jane Fonda, 86, still does her iconic workout videos.

What ties them together? Prioritizing fitness to maintain health and vitality and live longer and more fulfilling lives. May marks a time to champion the power of movement and well-being with National Physical Fitness and Sports Month and National Senior Health & Fitness Month.

In anticipation of Senior Health & Fitness Day on May 29, we’re leaning into this year’s “Make Fitness Your Friend for Life” theme by highlighting the best exercises for seniors to keep you feeling strong and vibrant while pointing out a few to approach cautiously.

Prime Picks for Keeping Seniors Fit

From brisk walks to soothing Tai Chi sessions, here’s a lineup of workouts for seniors designed for improved health, mobility and quality of life

1. Walking is a low-impact exercise that is gentle on the joints and provides numerous health benefits. Aim for at least 30 minutes of brisk walking daily to improve cardiovascular health and strengthen muscles.
2. Swimming and water aerobics are excellent full-body workouts that improve cardiovascular fitness, build muscle strength and flexibility, and reduce the risk of injury.
3. Yoga improves flexibility, balance and posture while promoting relaxation and stress relief. Chair yoga offers the same benefits with added support from a chair.
4. Stationary bikes or indoor cycling classes provide a low-impact cardiovascular workout that strengthens the legs and improves endurance.
5. Pilates focuses on core strength, flexibility and body awareness through controlled movements and breathing techniques. It also helps improve posture and stability.
6. Strength training exercises like lifting weights or using resistance bands help maintain muscle mass and bone density, reducing the risk of falls and fractures.
7. Tai Chi, a gentle martial arts practice, emphasizes slow, flowing movements and deep breathing to enhance balance, coordination and mental focus while alleviating stress and anxiety.

There are also nontraditional exercises for seniors who are looking for creative and entertaining ways to keep moving — from hitting the trails to digging in the dirt to tossing virtual balls. Here are some fun-first fitness ideas:

• Salsa, sway and strut your way to better heart health, flexibility and coordination with Zumba and line, Irish or ballroom dancing.
• Use drumsticks and exercise balls to create rhythmic movements and beats to improve coordination, rhythm and heart health.
• Virtual reality workouts offer immersive and interactive experiences that engage the body and mind. Punch your way through boxing matches, roll for strikes, tee off for a round of golf, keep to the beat of music while slashing blocks with lightsabers or take a nature trek along exotic beaches.
• Step outside into real-world nature and hike along a scenic trail to boost your balance and strengthen your muscles. You’ll also soak up some essential Vitamin D — just don’t forget the sunscreen.
• Get your hands dirty with gardening tasks like digging, planting, watering and weeding. These activities work various muscle groups, helping to enhance flexibility and build strength.

Watch Your Step for Senior Well-Being

When it comes to staying active, knowing what exercises for seniors to avoid is just as crucial as finding the right ones. Jumping jacks and running can be tough on your joints, especially for seniors with arthritis or joint pain. Heavy weights could spell trouble when strength training, potentially leading to muscle strains or joint injuries. Opt for lighter weights and more reps to keep things safe.

Overhead lifts like shoulder presses can exacerbate shoulder injuries, especially if you’re already experiencing pain or mobility issues. Flexibility exercises that require deep stretches and twists could also cause muscle strains or ligament problems.

With any workout for seniors, always focus on getting your form and technique right and steer clear of any that feel uncomfortable or cause pain. Should an injury occur, Luther Manor offers senior rehabilitation and therapy services to help you bounce back to daily life.

Staying Strong and Active at Luther Manor

At Luther Manor, being physically active is more than just a routine. It’s a way of life for residents who have mastered the art of infusing exercise into their daily routines, making fitness fun and fulfilling.

Here, we offer a variety of workouts for seniors catering to all interests and abilities – from fitness classes featuring water aerobics to cardio routines and balance exercises. The Lantern, our newly renovated gym, is one of our two dedicated fitness areas featuring exercise equipment designed for older adults, ensuring safe and efficient workouts. Its name reflects faith as a guiding light for life’s next steps, offering reassurance and steadiness during times of transition and uncertainty.

For game lovers, there’s everything from bocce ball and billiards to dartball and shuffleboard.

Outdoors, Luther Manor’s beautifully landscaped grounds provide the perfect backdrop for walking groups, solo strolls with your pooch and gardening activities. Our vibrant life enrichment programs also integrate physical activity into everyday life — from organized sports tournaments to dance parties and friendly competitions.

Fitness at Luther Manor isn’t just about breaking a sweat — it’s about living life to the fullest, one step at a time. Discover how we’re reshaping the definition of fulfillment and activity, not just during National Senior Health & Fitness Month, but throughout the entire year.