National Senior Health and Fitness Day

National Senior Health and Fitness Day is on May 30th. This day celebrates the importance of regular physical activity for seniors. Exercising regularly and maintaining a healthy lifestyle can keep you feeling and looking your best. Staying active is important especially for older adults, as it helps prevent certain diseases, reduces the risk of some cancers, and strengthens bones and muscles. An active lifestyle can help improve your quality of life as well as increase your chances of living longer. There’s no age limit on physical activity!

With age come challenges that prevent seniors from reaching their fitness goals. In honor of National Senior Health and Fitness Day, we’ve compiled low-impact exercises, health tips, and safety tips to help you stay on track!


Low Impact Exercises

According to the Centers for Disease Control and Prevention, older adults need at least 150 minutes of moderate-intensity aerobic activity every week as well as muscle-strengthening activities twice a week. If you haven’t been active in a while, start with a basic exercise routine and gradually increase the intensity as you become stronger.


Aerobic exercises

  • Tai chi improves balance, strength, and flexibility. Since balance declines with age, it’s important to consider exercises that enhance your balance.
  • Yoga improves strength and increases flexibility and balance, which will help you stay independent longer.
  • Walking increases your endurance, making everyday tasks easier. Did you know that walking is just as good as running?
  • Dancing can improve balance, which can decrease your chances of falling and sustaining a life-threatening injury.


Muscle-strengthening exercises

  • Swimming or water aerobics are great low-impact exercise options. Check out our article for water fitness ideas, benefits, tips, and local facilities that offer classes.
  • Step-Ups: You can do this exercise with stairs. For support, hold onto your railing or wall.
  • Toe-stands: Stand behind a chair, slowly raise on your tiptoes, hold position and slowly lower back to the floor.
  • Use small weights to complete a variety of weightlifting exercises such as bicep curls, chest presses, tricep extensions.


Health Tips

  • Stay up-to-date on health screenings with your Scripps Affiliated Medical Groups doctor.
  • Maintain a healthy weight.
  • Eat well. Dietary changes and daily exercise can reduce your chances of diseases.
  • Socialize. Laughter is the best medicine! Stay connected to your friends and family.
  • Feed your brain! Improve your memory with these simple tips.
  • Find a hobby that challenges your brain. Get creative with art or find a low-impact sport and make it a social outing with your friends and family.
  • Stay hydrated.


Safety Tips

  • Remove loose throw rugs and carpets
  • Eliminate electrical cords and clutter
  • Always use nightlights in hallways and bathrooms
  • Wear properly fitted shoes
  • Put non-slip mats in showers, bathrooms, and kitchen
  • Install handrails with light switches at the top and bottom of stairs


Remember, as you begin exercising, start slowly. It’s important to gradually build your endurance and strength.  Talk with your Scripps Affiliated Medical Groups doctor before beginning a new exercise regimen, and enjoy National Senior Health and Fitness Day!


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