Heart-Healthy Activities for Seniors: Concordia’s 5 Favorites

National Heart Month falls in February, promoting heart health and wellness across the country. As people age, they may find it more difficult to exercise. In this guide, we compiled some of the best heart-healthy activities for seniors of all fitness levels.

1. Walking and Hiking

Walking at a brisk pace or hiking trails allows seniors to enjoy nature while focusing on fitness and heart health. The National Institutes of Health (NIH) recommends seniors walk 7,000 to 10,000 steps each day as a best practice. For seniors with a chronic condition that affects their mobility, they should aim for at least 5,000 steps. Seniors find walking and hiking particularly accessible, using the outdoors in warmer weather and gym facilities in colder months. It may be the easiest of heart-healthy activities to add to someone’s routine.

Locations across Concordia, particularly our beautiful retirement living campuses, often feature wonderful outdoor spaces for strolling residents and indoor gym amenities.

“Improved endurance is often associated with reduced risk of heart disease including heart attacks,” said Dr. Saied Sanjari of Concordia Physician Practice.

In addition to improving cardiovascular health, this simple activity also:

• Improves balance
• Lowers stress levels
• Reduces symptoms associated with anxiety

Residents danced the night away at Concordia Haven Retirement Apartments Roaring 20s Event.

2. Dancing

One of humankind’s oldest traditions, the body’s continuous motion pumps blood through the heart in rhythm. Seniors can dance just about anywhere there’s music. Concordia activities departments host many organized classes or groups. Also, many locations host concerts or musical events as staples of senior activities.

Concordia Haven Retirement Apartments hosted a 1920s-themed party for its retirement-living residents. Event Coordinator Kassie Walker said it was a hit.

“Dancing is fun and releases endorphins,” Kassie said. “Anytime we have some sort of musical entertainment, there is always dancing. We have a square-dancing series coming up, and we already have a nice full list of people wanting to attend.”

Dancing also:

• Increases muscle strength
• Promotes weight loss
• Improves balance and coordination

3. Lifting Weights

Delete the stereotype of the big, over-muscled powerlifter from your mind. Seniors can benefit from adding comfortable weightlifting programs to their heart-healthy activities. These sessions feature resistance bands and smaller-sized dumbbells. Lifting also can be done in a seated position, providing a safe, low-impact exercise for older adults. Some of Concordia’s locations, such as Concordia at Bethlen, Highpointe at Rebecca Residence and others have on-campus gyms, making weightlifting accessible to all.

“Weight training and resistance exercises help improve overall muscle mass in the body which is associated with decreased risk of heart disease and increased longevity as we age,” said Dr. Sanjari.

Lifting weights also:

• Builds lean muscle
• Lowers blood pressure
• Manages blood sugar levels

A Harmony Physical Rehabilitation resident lifts weights along side a physical therapist.

4. Purposeful Stretching

These low-impact exercises, such as yoga and Pilates, give seniors a gentler way of raising their heart rates. These exercises require little to no equipment, and they can be adapted to a seated position. Experts, such as those from WomenHeart, recommend a consistent routine for best results.

Concordia of the South Hills activities team has a couple of programs that fit this mold, including weekly Ageless Stretching.

“We do this in the morning to get our residents’ blood pumping and start the day off right,” said Maura Linehan, activities director.

Maura said she’s also a certified laughter yoga leader.

“It combines laughter exercise with breathing techniques, which brings more oxygen to our body, making us feel more energetic and healthy.”

Purposeful stretching also:

• Improves cardiovascular function
• Enhances respiratory function
• Reduces stress

5. Interactive Games

Sometimes breaking the mold of more traditional hearty-healthy activities, interactive games pair body and mind in new and exciting ways. Systems like the Tovertafel provide fun exercises for the elderly. A projector displays a video game atop a table. Sensors watch for how the players interact with the screen. Some games require fine motor skills while others require fast reflexes. For personal care, skilled nursing and memory care residents, as well as adult day service clients, these games break up the monotony of more traditional methods for practicing these skills.

Everyone loves the ToverTafel! Left: Concordia at Cabot Adult Day Service. Right: Concordia at Villa St. Joseph skilled nursing.

“The games encourage movement, so they definitely get the residents’ blood pumping,” said Chris Gebhart, activities director at Concordia at Rebecca Residence. “Most of the games involve upper body movement and range of motion, but some games can be projected onto the floor, which encourages use of the legs and larger muscles.”

Interactive games also:

• Enhances Hand-eye coordination
• Fosters Socialization
• Reduces stress

Safe senior exercises for heart health are essential in senior care. Concordia offers many great methods and amenities to meet the needs of the needs of residents across our spectrum of senior care. To learn more about one of the locations mentioned in this article or one near you, click here to view our Overview of Locations.