As we grow older, exercise becomes even more essential to maintain an active lifestyle. Unfortunately, as we get older, exercise is not on our list of priorities – or even if it is, working out alone can be dangerous. That’s where group fitness comes in. Group fitness classes can be the answer for older adults to get them up and going. Suppose you are living in an independent living community or assisted living community. In that case, your community will, in all probability, offer you group fitness programs that will help you stay active, healthy, and independent. Here’s a look at the benefits of group fitness for people who are 55+ and what you can expect from a group fitness program.
The benefits of group fitness
A Japanese study conducted a qualitative study to explore the effects of group exercise in older adults. The findings proved that regular group exercise contributed to balanced health (across seven categories) in older adults. The seven categories included:
- Regular group exercise
- Functional health
- Active mind
- Enjoyment
- Social connectedness
- Mutual support
- Expanding communities
All participants achieved balanced health (physical, social, and mental domains) through regular group exercise that was a part of a community-wide physical activity intervention. So, if you are unsure if group fitness will be beneficial to you, the answer is yes; you can benefit abundantly from group exercises.
Social benefits
Are you an older adult who lacks the enthusiasm to exercise? A group fitness class can provide you with the motivation and morale you need to get out of the indoors more and exercise regularly.
Seniors need social interactions with their peers. Older adults can sometimes go for months without having an opportunity to interact with others. Group classes are a great way to make new and supportive friends. You can even contribute to an expanded community through mutual support and social connectedness.
Working out in a group ensures each participant is held accountable, making it easier for those who don’t like to exercise to get into a routine. As well as that, group fitness ensures every participant progresses toward a high degree of accomplishment, giving each one a sense of accomplishment.
Mental health benefits
High stress levels in older adults can lead to high blood pressure, mental health issues, and cardiovascular disease. Excess stress leads to elevated cortisol levels that in turn leads to weight gain. Overweight people find it hard to lose weight because they are so stressed about their weight.
Socializing and exercising in a group reduced stress on two levels: First, being around people your age, who are more likely to understand your problems, is a stress reliever in itself. Second, exercising pumps up your endorphins and helps reduce stress.
Exercising with a group can boost your mood and self-confidence.
Finally, a good workout with your peers can lead to improved sleep patterns.
Physical health benefits
Exercising in a group is known to improve cardiovascular fitness. Assisted and independent living facilities offer a wide variety of exercise programs. You can choose to join exercise groups that fit your exercise goals and physical abilities.
Exercising does not feel like a chore when you exercise in a group.
Studies have also shown that those who exercise in groups push themselves harder in their exercises when working out in a group, leading to improved muscular endurance.
Decreased falls
According to the National Council of Aging, an older adult is admitted to the emergency room with a fall-related injury every 11 seconds. Regular exercise can help reduce the likelihood of a fall by up to 23%.
Exercising with a group means you are not alone. With a guide or trainer to assist you, you will develop more confidence while exercising. With time, the exercises will help improve your strength, mobility, and flexibility. That, in turn, will lead to better coordination and balance.
Reduced impact of chronic illnesses and diseases
As we get older, our immunity gets compromised. In older adults, group exercise can improve their overall immunity. With better immunity, there is a drastic reduction in the risk of developing some types of diseases like heart disease, obesity, osteoporosis, certain cancers, diabetes, and even Alzheimer’s disease. Exercise is also known to improve digestive functions, blood pressure, and bone density.
Safe and adaptive environment
Group fitness classes in independent living facilities and assisted living communities offer safe regressions/adaptations. That means exercises are personalized to fit your physical abilities. If you find specific activities challenging to perform, your fitness trainer will simplify those exercises for you. In the same vein, if you want to increase the intensity of some workouts, your trainer will make incremental changes that help you work harder.
Group exercise classes provide new activities that you might have never heard of or tried before. You can be sure to find something that you can do to help improve your physical fitness – regardless of your age or health status.
Assisted living facilities and many independent living facilities offer senior fitness testing. Your baseline fitness level is tested before you start an exercise program. That helps your trainer understand your exercise progress capabilities to maintain/improve your physical fitness and overall health.
Group Fitness goals in assisted living facilities and independent living facilities
Assisted living facilities offer residents a wide variety of group fitness activities and several opportunities to remain active – regardless of their age or physical status. Assisted living facility group fitness classes focus on four critical areas of your health. Here’s a look at these four areas and some types of low-impact exercises you can take part in, in your assisted living facility.
Aerobic conditioning
Aerobic activities are often conducted through group exercise classes. The idea of these types of exercises is to get your heart rate higher than normal regularly. That will help you stay active and lead an independent life. Some aerobic exercises offered by assisted living facilities include long walks and dancing.
Flexibility
Arthritis, joint pains, and joint mobility problems are common as we grow older. Assisted living facilities offer group exercises like Pilates, stretching, and yoga to help improve your flexibility and range of motion.
Strength
Strength-training exercises are necessary to maintain muscle mass and also to ensure your bones are strong and healthy. Stronger bones help you remain independent and move around independently as you age.
Strength training group activities often include weight training exercises. Weights range from lightweight to heavier ones.
Balance
Maintaining a good balance becomes more challenging as we grow older, so there are more significant risks of falling. Group fitness programs offer exercises – both group and individual exercises to boost balance.
The best group fitness exercises for those above 55
For older adults, some activities are better than others, and some exercises are best avoided. Also, some exercises that were once easy to do might become more challenging as you grow older. Here are some fantastic group fitness exercises to choose from when you cross the 55+ mark.
1. Chair yoga
If you are looking for a low-impact exercise that improves your flexibility, range of motion, mobility, circulation, and muscle strength, chair yoga is your best bet.
Chair yoga is a more manageable form of yoga that does not cause undue stress on the bones, muscles, or joints. It is also known to promote better sleep patterns, improve mental health, decrease depression symptoms, and promote a sense of well-being.
The most significant benefit is that frailer adults who cannot stand for long can safely perform chair yoga exercises.
2. Resistance band exercises
In resistant band workouts, stretchy bands of rubber are used to add resistance to the training. Resistance band exercises include:
- Triceps presses
- Leg presses
- Lateral raises
- Bicep curls
- Band pull apart
3. Pilates
Pilates is fantastic for improving balance and build strength. It is a low-impact exercise program that is perfect for older adults who want to develop strength without participating in high-impact exercises. The exercises are gentle and adaptable and lessen the debilitating effects of some geriatric medical conditions.
4. Walking
Walking is the least stressful of all group fitness activities. Walking is known to strengthen muscles and significantly lower stroke, diabetes, heart disease, and colon cancer.
Not all participants in a walking group have the same level of walking fitness. Assisted living facilities and independent living facilities often offer various walking routes so residents can choose paths that allow them to walk at their own pace.
5. Strength training with dumbbells
Dumbbells are a great exercise accessory that isolates specific muscle groups to be strengthened. Exercising with dumbbells is also known to improve flexibility and balance in older adults. Strength training can help alleviate symptoms associated with back pains and osteoporosis. As well as all this, strength training with dumbbells can also help seniors manage their weight.
6. Water aerobics
If you enjoy a dip in the pool, you will love water aerobics. Water aerobics is an excellent form of exercise for those who have arthritis and joint pains. The buoyancy of the water reduced the stress on the affected joints. Water also has a natural resistance, so you don’t need to work with weights like other strength training exercises.
Water aerobics involves exercises such as:
- Aqua jogging
- Leg lifts
- Flutter kicks
- Standing push-ups
- Arm curls
7. Bodyweight workouts
Almost a third of older adults experience severe muscle loss. Losing muscle can be debilitating. Not only does muscle loss lead to a decreased ability to metabolize protein, but it also leads to hormonal imbalances.
Bodyweight workouts are an excellent way to stop the progression of muscle loss in older adults. Unlike exercising with dumbbells, you won’t need any equipment for bodyweight workouts.
Conclusion
The benefits of group fitness for older adults are phenomenal. If you currently live in an assisted or independent living community, get in touch with the people concerned to find out what group fitness programs they offer.