Walking

Brisk walking for 30 minutes at a time is recommended by the APTA and AHA. Be sure to use a good supportive walking shoe. Sandals are not recommended. Be mindful of different walking surfaces/terrain as this can affect the intensity and difficulty of the walk.

Tai Chi

LSU conducted a 2 ½ year study on Tai Chi that concluded that this form of exercise will benefit the senior citizen population. Participants who performed Tai Chi experienced significantly better results for improved strength and flexibility when compared to people who followed a traditional weight and stretching program. The use of Tai Chi is also a good example of a group exercise that can provide support and motivation for others within the group.

Swimming

Swimming laps is an excellent mode of exercise that limits peak movement, yet offers great cardiovascular benefits. It is a non-weight bearing activity that provides a good alternative to walking and running. Aquatic exercises also provide a low-impact means for strengthening muscles and maintaining functionality.

Pilates

Pilates can be a beginning point for flexibility and strength building. You can progress to difficult levels and varied exercises with an instructor’s guidance

Ellipticals

Ellipticals provide a lower impact activity that simulates the walking/jogging motion. This form of exercise can be used for lower body conditioning, trunk/lower extremity strengthening, and cardiovascular benefits

Upright Bicycle

Bicycles are easier on the hips, the upper body, and neck. You may have additional joint and muscle stress if you lean too far forward on the handlebars. Therefore you should maintain good alignment of your spine and remain in an upright position.

Recumbent Bicycle

These bikes are gentler on the hips and low back when compared to upright bicycles. The back support provided by the bikes also allow for the neck, shoulder, and upper back to be kept in alignment. Be sure to keep your low back in contact with the seatback and don’t slouch.
- Be sure to monitor your heart rate.
- Begin with a time that you are comfortable with, then progress to at least 20 minutes of cardiovascular activity performed a minimum of 3 days a week.