Edited by Chato Olivas-Quinto

As a senior, you need regular exercise to maintain muscle tone, boost endurance and gain independence. There are several other benefits that workouts render, that can help you live longer and stay away from disease.

You should follow the exercise program that adequately suits your capacity and needs. Here are some tips to get you started. 


The primary rule is to have enough exercise that will stimulate adequate blood flow to all the vital organs, as well as maintain muscle mass. Muscle tends to atrophy during the later stages of a person's life. You should keep hard-earned tissues through both cardiovascular exercises, stretching routines and weight training.

In the beginning, it is important for you to have an overall assessment, to ensure that you can do all the exercises without much trouble.

Very strenuous exercise can be detrimental to your overall condition. You need to check your response by having a coach listen to your expressions and observe how you cope. If you experience some negative signs such as heavy breathing, profuse sweating, loss of balance, droopy eyelids and mild to severe pain, immediately stop the activity. You should listen to your body.


Exercise routines should be individualized, which means that one program is only meant for a specific individual. The specific approach is highly recommended since it takes away much of the risk of overtraining. You can also map out progress more efficiently by doing the exact type of exercises, number of repetitions, sets and duration of each workout. Use a log book and fill in all the details of every workout.

Exercise programs should be very flexible, in the sense that the routines and kinds of movements change every week or so, depending on your response. Your goal is to maintain or boost strength and flexibility, if possible, so the exercises need to be upped as you get stronger and better.


It is always useful to get the opinion of a professional who can create your exercise plan, so he/she can select the right type and intensity that suit your needs. Professionals include dieticians, gym instructors, physical therapists, nutritionists, nurses and physicians who will check if the program is acceptable or too strenuous.

During the first few sessions, you can ask the professional to help you as you go through the different movements. Proper execution is crucial to attain the various objectives and goals. Professional help is important every now and then, especially during the times when you're supposed to be evaluated for your response to the exercises.


When defining your exercise routine, you can refer to exercise videos that cater to seniors, and visit online forums. Take some tips from instructors and the experts about evaluation and adjusting your routine.

Over time, you will develop the skill in monitoring yourself to check if you are comfortable while following a truly sensible workout. Be reminded that diet and rest are the other two components that will sufficiently support your exercise program.