Consistency: Opting for an evening workout proves to be more sustainable and convenient for night owls, facilitating the adherence to a regular fitness routine.

Time Management: If your schedule is jam-packed with work and family commitments during the day, evenings emerge as the opportune time for physical activity. Engaging in a workout at the day’s end allows you to make the most of the available time and prioritize your health effectively.

Increased Energy Levels: Exercise imparts a sustained boost to energy levels, extending its effects into the following day. Yes, you read it right—yesterday’s workout can contribute to today’s vitality. This is a noteworthy byproduct of exercise-induced endorphins, often referred to as Big Fitness Energy™!

Improved Sleep: Dispelling the myth that exercising at night disrupts sleep, some individuals find that physical activity aids in faster sleep onset and promotes deeper, more rejuvenating rest. Given that exercise helps alleviate stress and anxiety—common culprits of sleep issues—it’s logical that an evening workout can enhance the body’s natural sleep-wake cycle.

WHAT TO CONSIDER IF YOU ARE WORKING OUT BEFORE BED While the advantages of an evening workout are considerable, it’s essential to acknowledge potential challenges. Establishing a consistent workout routine is demanding, and here are some factors to ponder for maximizing the benefits of a nighttime exercise regimen:

Type of Workout: Opt for a workout type suitable for the evening. For instance, a high-intensity interval training (HIIT) class might be enjoyable to conclude the workday, but if it’s too close to bedtime, it could impede sleep. On that note…

Timing: Concluding a workout, particularly a high-intensity one, at least two to three hours before bedtime is generally recommended. This allows your body to cool down, and your heart rate to normalize, thereby minimizing the risk of sleep disturbances. Conversely, a slow-paced yoga class or a deep stretching session align well with pre-bedtime routines.

Nutrition: Mindful consideration of your pre-workout meal is crucial. Ingesting a heavy, high-protein, or high-calorie meal right before exercise can be discomforting. Opt instead for a light, balanced snack if hunger strikes after work.

Hydration: Ensuring proper hydration is crucial for your evening workout, but be cautious about excessive fluid intake close to bedtime. Avoiding the need for a nighttime bathroom trip can prevent disruptions to your restful sleep.

Light Exposure: When exercising outdoors in the early evening before sunset, exposure to natural light can be advantageous. However, it’s important to minimize exposure to artificial light from screens in the evening, as it can disrupt your body’s natural sleep-wake cycle.

Most importantly, listen to your body. Every individual responds differently to evening workouts, so pay attention to your body’s signals and adjust your schedule to optimize both your workout and the quality of sleep you require.

HOW TO INCORPORATE AN EVENING WORKOUT INTO YOUR ROUTINE

Committing to a new workout routine is a significant investment in your well-being. Congratulations on taking that initial step!

Incorporating an evening workout into your daily routine doesn’t have to be challenging.

Plan Ahead: Schedule your evening workouts in advance and mark them on your calendar, treating them with the same importance as client meetings or work events. This commitment underscores the significance of exercise in your daily life.

Establish a Routine: Develop a consistent pre-workout routine to smoothly transition from work mode to exercise mode. This could involve changing into workout attire before leaving the office or engaging in a brief relaxation practice after your last meeting.

Choose a Convenient Location: Opt for a gym or fitness facility conveniently situated between home and work. Alternatively, set up a home gym or outdoor workout space to eliminate travel time.

Partner Up: Invite a friend or family member to join your evening workouts. A workout buddy provides accountability, and some socialization can enhance the experience. Bonus: if you have a PF Black Card® membership, you can bring a guest on every visit.

Utilize Technology: Simplify your life by using free fitness apps or online platforms for guided workouts and exercise routines that suit your schedule and preferences. Planet Fitness, for example, offers the free PF App, featuring various workouts under 20 minutes that you can do anywhere, anytime.

Working out at night can be a practical and effective option for those with busy schedules or a preference for evening activities. Consider the benefits, timing, and your personal needs to determine if evening workouts are a suitable addition to your weekly exercise routine.

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12 EXERCISES FOR SENIORS

At Planet Fitness, we recognize that age is merely a number, and the advantages of physical activity are enduring. We understand that just because there are more candles on your cake doesn’t mean you have fewer goals to achieve. Whether you’re a seasoned fitness enthusiast or taking your initial steps toward a healthier lifestyle, you’ve landed in the ideal place to explore exercises promoting balance, mobility, and strength tailored for seniors.

Embark on your fitness journey with companionship. Locate a club nearby for the support and expert guidance you need.

WHAT ARE THE HEALTH PERKS OF SENIOR EXERCISE? Before we delve into optimal exercises for seniors, let’s pause to acknowledge the incredible benefits of maintaining an active lifestyle during your golden years. If you’ve adhered to a workout routine, you’re familiar with the energy surge, dopamine boosts, and those delightful endorphins. The great news? These rewards don’t dwindle with age; they become even more valuable.

The advantages of physical activity and regular exercise for seniors are plentiful, encompassing but not limited to:

• Elevated energy levels
• Reduced risk—or alleviated symptoms—of chronic diseases
• Enhanced sleep quality
• Diminished joint discomfort
• Fortified bones and muscles
• Enhanced brain health and cognitive function
• Improved mental well-being, mood, and overall quality of life

Now, the question arises: How frequently should seniors engage in exercise to maximize these benefits and ensure a vibrant, active lifestyle? Well, the recommendations might surprise you.

HOW FREQUENTLY SHOULD SENIORS ENGAGE IN EXERCISE?

Elderly individuals should not overlook the importance of regular exercise. In fact, these later years present an opportune time to capitalize on the advantages of physical activity.

The Centers for Disease Control and Prevention (CDC) suggests that individuals aged 65 and above should strive for:

• A minimum of 150 minutes per week (30 minutes daily, five times a week) of moderate-intensity activities like brisk walking, or 75 minutes per week of vigorous-intensity activities such as hiking, jogging, or running.
• Engagement in muscle-strengthening activities at least two days per week.
• Integration of balance-improving activities, such as standing on one foot, into daily routines.

If chronic conditions hinder an individual’s ability to meet these recommendations, it is advisable to be as physically active as one’s abilities and conditions allow.

Fortunately, achieving 150 minutes of weekly cardiovascular exercise is easily attainable and even enjoyable when establishing a pleasing exercise routine.

EXERCISES ARE MOST BENEFICIAL

Before delving into specific exercise types, let’s explore the most advantageous exercises for seniors, each designed to enhance distinct aspects of physical well-being. Whether the goal is to improve balance, build strength, enjoy low-impact routines, or engage in heart-healthy cardio, there are tailored options available.

BALANCE For individuals aged 65 and older, balance activities are paramount, given the natural decline in balance associated with aging. Balance training encompasses activities such as walking heel-to-toe, practicing standing from a seated position, and utilizing a wobble board. The CDC recommends incorporating regular balance exercises three times a week to sustain balance over time and diminish the risk of falls. These activities enhance the ability to resist forces that may lead to falls, both within and outside the body. Fall prevention programs that include balance training, along with other exercises to enhance daily activities, significantly reduce the risk of injury, such as bone fractures, in the event of a fall.

STRENGTH TRAINING

Fortunately, various activities often complement each other. Strengthening the back, abdomen, and leg muscles, for instance, not only enhances muscle power but also contributes to improved balance. Therefore, focusing on specific muscle groups not only enhances strength but also positively influences overall balance.

Given that most older adults may not be eager to engage in traditional weightlifting, muscle strength training for seniors can incorporate bodyweight exercises and functional fitness routines. Examples include wall push-ups, calf raises, shoulder blade squeezes, and smaller repetitive movements that require no additional equipment.

LOW IMPACT

As individuals age, retiring the marathon shoes that may have caused wear and tear on the knees becomes essential. Opting for low-impact activities proves beneficial for aging bodies, offering the advantages of exercise without the associated risks of injury or joint pain. Exploring activities like swimming, cycling, or yoga, which not only provide low-impact benefits but also contribute to strength by supporting one’s own body weight, is recommended.

CARDIO

Enjoyable and social, low-impact activities like swimming, short walks, pickleball, and cycling serve as excellent ways to enhance cardiovascular health without putting undue stress on the body. By incorporating activities such as a fifteen-minute walk a few mornings a week, a weekly pickleball game, and a couple of water aerobics classes, seniors can easily achieve their cardiovascular fitness goals.

MOBILITY

One of the most crucial aspects of exercise for seniors is maintaining mobility—a consideration often overlooked in younger years. However, preserving mobility is vital for enjoying an active and independent lifestyle as one ages. Engaging in mobility exercises can help retain agility and flexibility, making daily tasks more manageable and enjoyable.

Here are some highly effective mobility exercises for seniors:

Neck Stretches: Gently incline your head to the left, right, forward, and backward. Sustain each stretch for 15-30 seconds to alleviate tension in your neck and upper back.

Shoulder Rolls: Rotate your shoulders in both backward and forward directions with a gradual and controlled motion. This routine enhances shoulder mobility and diminishes stiffness.

Ankle Circles: While seated in a chair with feet flat on the floor, lift one foot slightly and rotate the ankle in circular motions, both clockwise and counterclockwise. Repeat the process with the other foot to foster ankle flexibility and strength.

Hip Rotations: Whether seated or standing, grasp onto a stable surface if necessary. Rotate your hips in circular motions, starting clockwise and then switching to counterclockwise. This exercise promotes hip mobility and alleviates lower back discomfort.

Knee Extensions: Sit upright in a chair with feet flat on the floor. Fully extend one leg, hold briefly, and lower it back down. Repeat the sequence with the other leg. This exercise strengthens the quadriceps and enhances knee joint flexibility.

Wrist Flexor and Extensor Stretch: Extend one arm in front with the palm facing upward; gently pull the fingers back using the opposite hand. Then, flip the hand, palm facing downward, and gently press the fingers toward the body. Switch arms and repeat. These stretches improve wrist mobility and relieve wrist discomfort.

Seated Leg Lifts: In a sturdy chair with feet flat on the floor, slowly raise one leg as high as comfortable while keeping it straight. Hold briefly, then lower it. Repeat with the other leg. This exercise boosts hip and thigh mobility.

Integrate these mobility exercises into your routine, aiming for a few minutes of gentle stretching and movement daily. Remember, consistency is key to maintaining mobility. By prioritizing these exercises, you’ll experience the freedom to move comfortably and gracefully in your fitness journey.

Always consult with a healthcare professional or fitness expert before initiating any new exercise program, especially if you have pre-existing physical health conditions or concerns.

TOP FIVE EXERCISE VIDEOS RECOMMENDED BY PLANET FITNESS TRAINERS Ready to enhance your workout routine? Check out our experts’ top five brief exercise videos available on the Planet Fitness platform. These videos, ranging from five to fifteen minutes, are designed to seamlessly integrate into even the busiest post-retirement schedules.

Kickstart your la fitness near me journey now at no cost by accessing them through the PF App or by clicking on the links provided below:

1. 5-Minute Low-Impact Cardio with Belinda: Ideal for those easing into a new fitness routine, this short, low-impact cardio session is perfect. Incorporate it into your morning routine for a week and observe the positive impact on how you feel.
2. Join Cedric for a quick 10-minute Sit & Stand session to build strength. Grab your favorite chair, but resist the urge to get too comfortable. Let Cedric guide you through a brief routine before you settle down to enjoy your coffee and morning paper.If you’re looking to enhance your mobility, follow Belinda’s lead in a 15-minute session designed to get you up to speed. As a Planet Fitness professional, Belinda knows exactly what you need to keep moving efficiently.For a short but effective cardio boost, spend just 5 minutes with Cedric. Cardio doesn’t have to be time-consuming, and Cedric can set the tone for your day, giving you the energy you need for whatever lies ahead.Combat the natural decline in balance that comes with age by dedicating a few minutes each week to Belinda’s 15-minute Balance & Stability routine. Perfect for anyone noticing a bit more instability, this session will help you maintain your equilibrium.

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