01.07.2024

Exercises for senior citizens: the key to health and wellbeing

As we get older, exercising becomes more and more important for our health but with age it can become a challenge. First our job ties us to the desk, then our back pinches or osteoarthritis restrict our mobility. Despite these new limitations, exercising becomes increasingly important for our health as we get older.

In this article, we reveal what happens when we don't move enough and why it's never too late to start exercising and mobilising. We also reveal how to easily incorporate movement into your everyday life and which exercises are particularly beneficial in the morning after getting up.

Why exercising is so important as we get older

Physical activity becomes more and more important as we get older. On the one hand, our bodies need more time to regenerate, while on the other, degenerative processes such as wear and tear increase. "Exercise is essential to counteract such processes and keep our bodies mobile," says Bianka Lipowski, who has been working as a physiotherapist for twelve years, four of them at Physiofit Grünfeld in Jona SG.

Regular physical activity improves our body's supply of nutrients and oxygen. All body systems – the lymphatic system, the muscles, the skeletal system and the blood supply – benefit from this. New cells can be built up better and old ones removed more effectively.

What physical activity does for our body

Regular activity improves our body's supply of nutrients and oxygen.
Regular exercising accelerates the formation of new cells and the removal of old ones.
Physical activity promotes healing after injuries, as the necessary substances reach the wound area more quickly.
Physical activity preserves our muscles and reduces the risk of accidents such as falling in old age.

Being physically inactive has major negative effects on our bodies, especially in old age. First and foremost, too little activity causes the muscles to weaken. "Muscles are essential for standing upright, making smooth movements, maintaining balance and reacting to unexpected situations. A lack of muscle strength significantly increases the risk of falling. Our body breaks down what we don't need," explains Lipowski.

Looking at the body as a whole

But other body systems are also negatively affected if we don't move enough: Digestion, blood circulation and many other processes are negatively affected. According to Lipowski, it is important to look at the body as a whole: "If we move sufficiently, our organs can work efficiently. Vice versa, well-fuelled organs also provide us with the energy we need for exercise."

Movement also promotes healing after injuries, as the necessary substances reach the wound area more quickly. "Our body works like a network in which all systems are interconnected. If we move too little, these systems can no longer work effectively," explains Lipowski. An active lifestyle therefore supports health in many ways.

It's never too late to start exercising and doing sports

"In general, it's never too late to start exercising. Our bodies are amazingly adaptable and will thank us for any form of activity," says Lipwoski. So even if you only start at an older age, you can still achieve positive effects on your health and well-being. Regeneration takes place continuously: Exercise contributes to this and can significantly improve our quality of life.

Tips for being more active in old age

The key to regular exercise is fun: activities should be enjoyed, as only then will they be practised in the long term and become part of a daily routine. Lipowski recommends two to three exercise sessions per week and walking every day. "Small changes in everyday life can already have a big impact. For example, you can increase the distance you walk each day, take the stairs instead of the lift or do various exercises at home," summarises the physiotherapist.

Fitness centres also offer many suitable training options. Fitness group training sessions, walking groups or aquafit are also recommended. "The social aspect of such groups often provides additional motivation. If you prefer to train on your own and are disciplined, you can of course also do instructed exercises on your own."

Fitness tips for senior citizens

Incorporate 2-3 exercise sessions per week.
Find a workout or type of exercise you enjoy doing regularly.
Incorporate digestive walks: Go for a short walk after every meal to get your cardiovascular system going.
If possible, use the stairs instead of the lift.
Attend group training sessions or join a walking group to give yourself extra motivation.
Seek advice from a certified trainer, physiotherapist or sports scientist.

Three exercises for a healthy start to the day

Move two to three times a week, every day. That may sound like a lot at first, but it can easily be incorporated into your daily routine. For example, three simple exercises in the morning are a great way to start the day:

Stretching

Stretching and rotating mobilises the muscles at the front of the body and prevents shortening caused by prolonged sitting. Carry out every individual movements consciously and slowly.

Squats with a chair

Stand up and sit down again. Alternatively, you can also stop just before sitting down and return to a standing position. This exercise strengthens your leg muscles and improves your mobility. Aim for 3 x 10 repetitions.

One-legged stand

This exercise improves your balance and helps to prevent accidents such as falling. It is best to perform 4 repetitions per leg every day and hold the one-legged stance for as long as possible, up to one minute per side. You can make the exercise more difficult by also standing on a wobbly surface, such as a balance pad.

Get in shape for your everyday life!

Physical activity in old age is essential for health and well-being. It not only strengthens the muscles, but also supports all other body systems. Regular activity can prevent numerous health risks and significantly improve your quality of life.

No need to have had a career like Arnold Schwarzenegger: It's never too late to start exercising, and there are many ways you can keep fit as you get older.

If you are unsure which form of exercise is best for you, we advise you to make an appointment with a physiotherapist, sports centre or fitness centre with proven expertise in the field of exercise in old age.

Our sports centres

Professional and amateur athletes are professionally cared for in the sports centres of Swiss Medical Network. We help them to optimise their performance, prevent injuries or find their way back into everyday sporting life after an injury. We also support people of all ages on their way to an active, healthy life.

Médecine du sport Générale-Beaulieu

Centre de Sport La Providence

Centro dello Sport Ars Medica

OrthoObach

Médecine du sport Genolier

Sportzentrum Rosenklinik Rapperswil

Our expert

Bianka Lipowski, Physiofit Grünfeld (Jona SG)

Bianka Lipowski is a physiotherapist with several years of experience and specialised in fascia and scar therapy with the aim of improving mobility and promoting activity.

She has been working at Physiofit Grünfeld for four years, where she welcomes a wide range of clients and offers preventive as well as post-operative and rehabilitative treatments.

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