Zumba Gold and 4 Other Exercise Classes for Boomers (Plus, The Key Benefits of Exercise!)

Exercise is important, especially for older adults. It offers countless health benefits, from improving strength to reducing blood pressure in those with hypertension. However, adults are far less physically active than they should be. Statistics show that by age 75, one in three men and one in two women engage in no physical activity. But here’s the good news. If you’re an older adult who doesn’t have a regular fitness routine, it’s never too late to start!

Why should I start exercising?

If you’ve never been into fitness, you might wonder why you should hit the gym or the nearest walking trail. Sure, you probably know that exercise can help you maintain a healthy weight and improve your heart. But it can do more than that! It’s more than a weight loss tool, and it’s certainly not for young people only. Here are a few reasons why you should start your own fitness routine.

1. Improves bone health.

As we age, our bones tend to get weak and brittle. Some older adults may even develop osteoporosis, a serious condition that can lead to fractures and even broken bones. Exercise can actually make your bones stronger! According to OrthoInfo, regular exercise can help your bones gain density and strength, provided you support your efforts with good nutrition.

2. Lowers your risk of heart disease.

Did you know that studies show that those who exercise regularly are less likely to suffer a sudden heart attack or other life-threatening cardiac event? Exercise not only strengthens your heart, but it can also help control several of the risk factors associated with heart disease, like obesity and high blood pressure.

3. Reduces your risk of falls.

Falls are a serious concern among older adults and can lead to broken bones, head injuries, and even death. Yikes! Fortunately, regular exercise can improve your balance and overall strength, reducing your risk of falls. Exercise can also increase your stamina, which can help you walk longer and more confidently.

4. Improves mood.

America has a mental health epidemic. The National Institute of Mental Health estimates that a whopping 21 million adults in the United States suffer from depression. Meanwhile, up to 19% of adults suffer from anxiety disorders in the U.S. These statistics are sobering. And while those who suffer from depression and anxiety should consider seeking professional help, you can also improve your mood through one easy step—exercise! In fact, research shows that those who exercise regularly have better mental health and lower rates of mental illness. You don’t have to work out like a field to reap the benefits, either! Even 15 minutes of exercise can have a positive effect on your mood.

5. Better sleep quality.

A lot of older adults (myself included) find it difficult to sleep as they age. From insomnia to sleep apnea to an overactive bladder, there are countless reasons why we might wake up feeling groggy. If you’re tired of, well, being tired, start exercising! According to research, just 30 minutes of exercise can help you fall asleep more quickly and improve your overall sleep quality. Who needs melatonin when you have a treadmill?

6. Lowers your risk of developing dementia.

Dementia is a word that often makes older adults anxious. And while some of the factors that lead to cognitive decline are beyond our control, you can exercise to lower your risk of developing dementia. In fact,  35 minutes of moderate to vigorous physical activity per week can reduce your risk by up to 41%.

7. Can help you live independently.

90% of adults over the age of 65 want to age in place. If you’re one of those, then I’ve got some advice for you: Start exercising! An active lifestyle can boost your cognitive health, strengthen your body, and help you perform your daily tasks more effectively. It can also improve your stamina and balance, all the necessary ingredients for a healthy, independent lifestyle.

Best Exercise Classes for Boomers

Now that we’ve discussed the benefits of exercise, let me extol the virtues of Zumba Gold…and some other exercise classes perfect for boomers! These can be tailored to your preferences and fitness levels. Keep reading to find out more about these exercise classes and what makes them so great!

1. Zumba Gold

Zumba is a fun workout for anyone of any age and ability. However, Zumba Gold was created for the older active adult. Combining Latin and international music with killer dance moves, it’s a workout like no other! Plus, it’s low-impact, meaning it’s easy on the joints!

Health benefits of Zumba Gold

• It works your whole body: Zumba provides a full-body experience, incorporating all your muscles for a truly comprehensive workout!
• Builds endurance: According to Healthline, one study found that just 12 weeks of Zumba showed a decreased heart rate and better endurance!
• Great for your heart: Zumba is a high-intensity aerobic workout, making it extremely beneficial to your heart!
• It’s highly versatile: Zumba isn’t a one-size-fits-all kind of exercise. It’s incredibly adaptable and can be tailored to fit every participant and their fitness level. So, if you don’t want to go at a fast pace, you don’t have to!

2. Yoga

If you’re just getting into a fitness routine, yoga might be an excellent place to start. In fact, many consider yoga to be one of the best exercises for older adults! Benefits range from strengthened bones to better sleeping habits. And don’t forget the effect it can have on your emotional health! That’s right—it can even lessen the risk of depression! How’s that for a well-rounded exercise?

Other yoga perks:

• Better balance and flexibility: As you may recall, balance is important when it comes to fall prevention. Yoga can improve your balance and strengthen your muscles, thanks to a combination of slow movements and deep breathing.
• It can help with arthritis symptoms: If you’re anything like me, you’ve dealt with a twinge or two in your joints. Whether you have full-blown arthritis or achy joints, yoga might be the answer to all your problems! According to Johns Hopkins, gentle yoga has been shown to ease some of the symptoms of arthritis, such as inflammation and tenderness in the joints.
• Stress relief: Yoga can improve your sleep, mood, and overall mental health, which can also lower your stress levels.

3. Pilates

So, you enjoyed yoga but want more of a challenge. Why not try Pilates? Like its distant cousin yoga, Pilates is a low-impact workout that incorporates a wide range of motion. However, what makes Pilates especially ideal for older adults is that it really focuses on core strength. Core strength is vital for healthy aging in older adults. Not only does it improve your balance, but it can even prevent (or reduce) back pain!

A few other reasons to try Pilates:

• Improves posture: Good posture is important, especially as we age. In fact, good posture can help keep you strong and balanced, reducing your risk of falls and injury. Fortunately, Pilates can improve your posture, which makes it a great exercise for older adults to try!
• Decreases back pain: If you’re anything like me, your back gives you a heap of trouble. Pilates can decrease back pain, as it strengthens your core muscles and pelvic floor, both of which support and stabilize your back.
• Increases energy: Are you tired all the time, no matter how much sleep you get or how much coffee you drink? Well, Pilates might be the energy booster you’re missing! It’s low-impact and stimulates feel-good hormones, a combo that can lead to more energy and less fatigue.
• Boosts your immunity: Yep, you read that right. According to Healthline, Pilates actually promotes better immune functioning, especially in older adults. Who knew?

4. Swimming

Swimming is yet another workout that’s ideal for seniors of every fitness level! It’s low-impact and fun, the kind of exercise where you can go at your own pace. However, many gyms also offer water aerobics classes. Some may even offer aqua yoga or Pilates. Talk about the best of both worlds!

Some other wonderful benefits of swimming include:

• A true calorie burner: You might not think of swimming as a calorie destroyer, but according to the CDC, a 154-pound person who swims laps for 30 minutes burns 255 calories.
• Strengthens lungs: Whether your lungs are in tiptop shape or racked by COPD or asthma, swimming is a great exercise for you. It improves both lung strength and capacity, making it the perfect choice for any older adult.
• Boosts cognitive function: Does your head feel clear after you take a nice dip in the pool? Well, turns out, there’s a reason why! Swimming has been shown to sharpen the mind and improve cognitive function.

5. Resistance training

Resistance training is a type of exercise that’s designed to increase muscle strength. In other words—the perfect type of physical activity for older adults! In addition to improving core strength, resistance training can also correct bad posture (according to HealthCentral).

Other Healthy Resources

If you’re on the hunt for more articles packed with healthy tips and tricks, we’ve got your back! Check out our Health & Wellness Blog before you go!

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