FAQs:
What is Silver Sneakers?
SilverSneakers is a fitness program for older adults (65 years and older) that provides access to gyms, community exercise classes, and workout videos. It helps promote good health through physical activity, but socialization can also foster good mental and emotional health.
What is the Silver Sneakers Program?
A SilverSneakers membership includes access to roughly 14,000 recreation centers, churches, senior communities, and other neighborhood locations across the nation. You’ll get access to fitness equipment, social events, and a variety of exercise classes, including boot camp, circuit training, strength and balance, tai chi, yoga, water aerobics, and Zumba, plus access to amenities like swimming pools, tennis courts, and walking tracks if available at certain locations.
What is the Eligibility for SilverSneakers?
Since Medicare is federally funded insurance only for people ages 65 years or older and younger adults with chronic conditions or disabilities, you need to be of qualifying age or health to enroll in Medicare and get the membership.
While Original Medicare (Part A and Part B) doesn’t cover SilverSneakers, some Medicare Advantage (Part C) plans do include it in their coverage. These are typically private insurance plans required to offer the same coverage as Original Medicare that can also offer additional perks such as SilverSneakers.
In addition, if you’re enrolled in Medigap, you may be able to use this coverage to pay for SilverSneakers even if you’re in Original Medicare. In this case, you need to qualify for Medigap as you would qualify for any of the Medicare parts.
How Do I Get Silver Sneakers?
SilverSneakers comes automatically with qualifying Medicare health insurance plans. Eligible Medicare beneficiaries 65 years of age and older just need to get a SilverSneakers membership card to show at participating fitness locations. Contact your health insurance plan to find out if SilverSneakers is covered, or visit the SilverSneakers website to check your eligibility online. If you’re eligible, then you can fill out the SilverSneakers form online to get and print your membership ID card to bring to participating locations.
How Does Silver Sneakers Work?
Once you have enrolled in a Medicare Advantage plan that includes SilverSneakers, you can go to the SilverSneakers website to sign up. On the SilverSneakers portal, you can access your 16-digit ID number, attend SilverSneakers LIVE classes online, view SilverSneakers On-Demand videos, and read health and wellness articles. Bring your 16-digit ID number into one of the thousands of SilverSneakers locations nationwide to get started on your fitness journey.
How Much Does Silver Sneakers Cost Without Insurance?
Unfortunately, you cannot buy SilverSneakers outside of a health plan. The only way to enroll is through a private insurance company with a Medicare Supplement or Medicare Advantage plan.
If you do not have one of these insurance plans, you will not be able to join SilverSneakers. However, there may be other fitness programs or gym memberships that are available to you. It’s worth checking with your local gym or community center to see if they offer any programs that are suitable for your needs. Additionally, many online resources and apps offer fitness programs and workout routines that you can do from home.
What are the Guidelines Regarding Physical Activity for Older Adults?
Regular exercise and increased aerobic fitness are associated with a decrease in all-cause mortality and morbidity and are proven to reduce disease and disability and improve the quality of life in older persons. In 2008, The U.S. Department of Health and Human Services released guidelines to provide information and guidance on the amount of physical activity recommended to maintain health and fitness. For substantial health benefits, the guidelines recommend that most older adults participate in at least 150 minutes of moderate-intensity aerobic activity, 75 minutes of vigorous-intensity aerobic activity, or an equivalent combination of each per week. Older adults should also engage in strengthening activities that involve all major muscle groups at least two days a week. Those at risk of falling should add exercises that help maintain or improve balance. Generally, healthy adults without chronic health conditions do not need to consult with a physician before starting an exercise regimen.
Benefits of Silver Sneakers
SilverSneakers focuses on important areas of health and wellness for seniors. Always talk to your doctor before starting an exercise program. Here are the benefits of it.
1. Stamina
Stamina gives you the ability to exercise for a decent amount of time without your body becoming tired. Aerobic or cardio training boosts stamina as it increases your breathing and heart rate, helps maintain healthy weight levels, and improves mobility.
2. Strength
Strength training can help prevent osteoporosis, heart disease, arthritis, and type 2 diabetes. And you don't have to bench press. For older adults, simple strength-building exercises such as chair squats, single-leg stands, wall pushups, and stair climbing help build and tone muscle.
3. Flexibility
Flexibility exercises help improve and extend your movements, and better yet, they warm up your muscles and make you less prone to injury. Workout sessions with gentle stretches can also help ease those pesky neck cricks, backaches, and other muscle soreness.
4. Balance
Balance exercises give you more mobility and physical control, which helps you avoid falls as you become older. You may find yourself feeling nimbler with every session.
Chair Exercises for Seniors
For those who haven't maintained an exercise routine over the years or are battling the effects of chronic pain or disability due to injury or health condition, there are accessible exercise options that can improve strength, cardiovascular health, mobility, and balance, all from the comfort of a sturdy chair. Here are 11 chair exercises for seniors to get you started.
1. Ankle and wrist rolls
2. Single-leg calf raise
3. Sit and stands
4. Seated hip marches
5. Heel slides
6. Seated shoulder press
7. Seated torso twists
8. Modified leg lifts
9. Modified planks
10 Modified burpees
11. Band pull-apart
7 of the Best Low-Impact Exercises for Seniors
Implementing intentional low-impact workouts into your daily routine offers the following benefits (particularly for older adults):
- Puts minimal strain on joints
- Poses a low fall risk
- Develops balance and coordination
- Stimulates appetite
- Promotes better sleep
- Enhances immune response
- Improves mental health
Try one or more of the practices below for a productive, non-strenuous workout.
1. Water Aerobics
To avoid unnecessary stress on joints, try practicing water aerobics. If you have a pool available, this sport is a great way to build strength and get in some cardio without joint overexertion. Beginners who aren’t sure where to start are encouraged to take a class to build a foundation for self-guidance. Water aerobics classes are also excellent avenues for finding friends with similar interests to practice with outside of class.
2. Pilates, Yoga, & Tai Chi
The slow, mindful movements involved in these exercises not only develop strength but also provide other benefits. For example, yoga can reduce anxiety, chronic pain, and stress. The attentive, purposeful stretching associated with these exercises gradually enhances flexibility, endurance, and mindfulness.
3. Barre
Traditional dance classes may feel far behind you, but barre allows you to experience the benefits of dance instruction without the pressure of performance. Barre provides a receptive, beginner-friendly environment that fosters mobility and strength through the simple grace of basic dance movements.
4. Walking
The prospect of walking without a destination may seem nonsensical. However, a brisk walk alone, with friends, or alongside a canine companion can contribute to wellness. Enjoy the outdoors, stop once in a while to smell the flowers, and put one foot in front of the other. Eventually, this exercise won’t feel like exercise!
5. Swimming
Similar to water aerobics, exercising in a pool or body of water causes considerably less strain on joints. Swimming provides the benefits of cardio workouts — like running — without nearly as much stress on knees and ankles. Swimming is also an excellent way to condition muscles and joints for more intense or high-impact exercises.
6. Cycling
Spin bikes — or stationary bikes — are excellent for low-impact exercise at any fitness level. Similar to the options listed above, cycling offers a terrific cardiovascular workout while building muscle strength, mobility, and stamina.
7. Weight Training
Low-intensity exercises like those outlined above can often help you build up to higher-intensity workouts. As your muscles adjust to regular movement, adding resistance to your exercise routine with moderate body weight or strength training combats loss of muscle mass, or sarcopenia. Free weights and resistance bands facilitate a range of movement options to gradually build intensity.
Exercise for Seniors with Arthritis
Arthritis is a common condition that affects many seniors worldwide, leading to joint pain, stiffness, and swelling. While it can make movement challenging and can hinder one’s lifestyle, regular exercise is one of the most effective ways to manage arthritis symptoms. Engaging in gentle, low-impact exercises can increase mobility, reduce pain, and improve overall quality of life and are easy to integrate into senior living. Here are seven exercises that can help ease arthritis pain in seniors.
1. Walking
Walking is a simple yet effective exercise that most seniors can incorporate into their daily routines. It helps maintain joint flexibility, increases circulation, and strengthens muscles surrounding the joints. Start with short distances and gradually increase the duration and intensity as your body adapts. Ensure you’re walking on even surfaces to minimize the risk of injury and consider using supportive shoes for added comfort.
2. Swimming and Water Aerobics
Water-based exercises are excellent for seniors with arthritis, as the buoyancy of water reduces the stress on joints while providing resistance to build strength. Swimming or participating in water aerobics classes can enhance cardiovascular health, improve joint flexibility, and reduce pain without putting undue strain on the body. Many local community centers offer classes specifically designed for seniors, making it an accessible option.
3. Yoga
Yoga combines gentle movements, stretches, and breathing techniques to enhance flexibility, balance, and mental well-being. It can be particularly beneficial for arthritis sufferers, as it focuses on improving joint function and reducing stiffness. Look for yoga classes tailored to seniors or those specifically designed for individuals with arthritis. Remember, it’s essential to listen to your body and modify poses as needed to avoid overexertion.
4. Tai Chi
Tai Chi is a traditional Chinese martial art that involves slow, deliberate movements and deep breathing. It promotes relaxation, balance, and flexibility, making it an ideal exercise for seniors with arthritis. Studies have shown that practicing Tai Chi can reduce pain, improve range of motion, and enhance overall physical function in people with arthritis. Many senior centers offer Tai Chi classes, but there are also numerous online resources available for beginners.
5. Cycling
Cycling is a low-impact cardiovascular exercise that can be done outdoors or on a stationary bike. It helps strengthen the muscles around the joints, particularly in the knees and hips, while improving endurance and cardiovascular health. For seniors with balance concerns, a stationary bike is a safer option. Start with short sessions and gradually increase the duration and resistance level over time to avoid straining the joints.
6. Strength Training
Strength training exercises help build muscle mass, which supports and stabilizes the joints, reducing the burden on them. Seniors should focus on low-resistance exercises using lightweight dumbbells or resistance bands. Exercises like seated leg lifts, bicep curls, and wall push-ups can be effective for maintaining joint health and reducing arthritis pain. It’s advisable to consult a physical therapist or fitness professional to design a safe and effective strength training routine tailored to individual needs.
7. Stretching
Regular stretching helps maintain flexibility, reduce stiffness, and increase the range of motion in the joints. Gentle stretches targeting areas affected by arthritis, such as the neck, shoulders, wrists, and knees, can alleviate pain and improve mobility. Set aside a few minutes each day to perform simple stretches, and remember to breathe deeply and move slowly to prevent injury.
Balance Exercises for Seniors
Your balance is essential to your health and well-being as you age. Balance exercises — including practices such as yoga and tai chi — can help older adults:
- Lower the risk of falls and other injuries
- Improve functional mobility
- Boost cognitive function
- Maintain independence
- Enhance the quality of life
The best balance exercises for seniors should activate and strengthen core and lower-body muscles. These moves should be part of your weekly fitness routine, like regular aerobic, strength-training, and flexibility exercises. Make sure you check with your healthcare provider before trying any new moves.
1. Single-leg stance
Standing on one leg is a great way to test your stability and measure your progress after you start balance training. The ability to do so has been linked to better cognitive health and longevity.
2. Tree pose
Yoga is one of many ways to improve your balance and flexibility. You can advance to tree pose after practicing the single-leg stance.
3. Heel-toe raises
Shuffling your feet when you walk instead of lifting each foot off the ground can cause falls. Heel-toe raises can strengthen your shin and ankle muscles, helping you walk more efficiently. You can do them seated or standing, depending on your ability level.
4. Heel-to-toe walking
Heel-to-toe walking helps you practice your balance and coordination skills. If you are unsteady on your feet, try this move near a wall so you can hold onto it for extra support.
5. Sit-to-stand
This exercise mimics one of many functional movements that are important for activities of daily living. It can boost core and leg strength and help you build dynamic or moving balance.
6. Dead bug
Despite its funny name, the dead bug offers serious health benefits. The exercise stabilizes core muscles in your stomach, low back, and hips. And it challenges your balance and coordination skills.
7. Side leg raises
Standing side leg raises can improve stability by working your hips, glutes, and abs.
8. Walking lunges
Lunges are a go-to move for many and with good reason. They can boost lower-body strength and improve your balance and functional fitness. Be sure to master the lunge before you try this advanced version.
Best Strength Training for Seniors
The following exercises are fantastic for building strength and muscle and improving balance and flexibility. They should be in every healthy senior’s fitness toolbox.
1. Squat – A compound exercise targeting the quadriceps, adductors, glutes, core, and lower back. It enhances lower body strength, mobility, balance, and flexibility, mimicking everyday movements like sitting and standing.
2. Leg Press – A lower-body exercise targeting the quadriceps, adductors, and glutes. It provides a safer alternative to squats for those with balance or mobility concerns.
3. Deadlift – A compound movement working the quads, glutes, hamstrings, lower back, traps, and forearms. It mimics real-life lifting movements and improves overall strength.
4. Lunges – Functional exercise training quadriceps, glutes, and adductors. Enhances balance, coordination, and joint stability.
5. Bench Press – A key upper-body exercise for chest, shoulders, and triceps strength. Useful for functional pushing movements.
6. Overhead Press – Targets the shoulders, triceps, and upper chest. Can be performed seated or standing to enhance stability and coordination.
7. Lat Pulldown – Focuses on the back muscles, especially the latissimus dorsi, while improving posture and upper-body pulling strength.
8. Seated Row – Strengthens the back, biceps, and forearms with a controlled motion, reducing balance and coordination demands.
9. Farmers’ Walk – A full-body endurance and strength exercise improving grip, core stability, and cardiovascular fitness.
10. Plank – A core-strengthening exercise improving stability, posture, and functional movement for everyday activities.
Flexibility Exercises for Seniors
Aging too often brings chronic pain, reduced joint motion, tighter muscles, backaches, and other soreness and discomfort. But you don’t have to accept an achy, painful body. With the right stretching exercises for seniors, you can improve your flexibility, prevent falls, say goodbye to nagging aches and pains, and even put the kibosh on chronic inflammation. In this article, we’ll show you how mobility exercises for seniors can turn your golden years into the most vibrant, exciting, and fun years of your life.
Here are ten stretches that will help enhance balance, coordination, and overall well-being.
1. Neck stretch
Neck stretches for seniors can help alleviate neck and shoulder pain, minimize headaches, and improve the neck’s range of motion. Neck and shoulder movements are critical to daily life activities, especially for those older adults who drive.
- Sit or stand straight with your shoulders relaxed.
- Slowly tilt your head to one side, bringing your ear toward your shoulder. Tilt as far as your neck will comfortably allow.
- Hold for 15-30 seconds. You should feel a gentle – but not uncomfortable – stretch along the side of your neck.
- Repeat on the other side.
2. Shoulder stretch
Shoulders are responsible for most arm and finger movements, but the shoulder joint is one of the most common painful joints for adults. If your shoulder hurts, you’re likely to find daily activities challenging – that’s why a shoulder stretch is one of the best stretching exercises for seniors.
- Stand with your feet hip-width apart and your arms relaxed at your sides.
- Slowly roll your shoulders forward, upward, and backward in a smooth circular motion.
- Repeat this motion for 30 seconds.
- Reverse the direction and repeat.
3. Chest opener
The chest opener is one of the stretches for seniors that actively counteracts poor posture and improves upper body mobility. If you want better posture, less rounded shoulders, and a less achy back, this is one of the best flexibility exercises for seniors.
- Sit or stand with your back straight and your feet shoulder-width apart.
- Interlace your fingers behind your back, straighten your arms, and lift your chest upward.
- Hold for 15 to 30 seconds. You should feel a gentle stretch across your chest and shoulders.
- Carefully release.
4. Seated leg stretches for seniors
Seated leg mobility exercises for seniors will improve your hamstring flexibility, which can help alleviate lower back and hip discomfort. This exercise may also make walking, sitting, and standing more comfortable.
- Sit on a chair with your feet flat on the ground.
- Extend one leg straight in front of you. Keep your toes pointed forward.
- Gently lean forward at your hips until you feel a gentle stretch in the back of your leg.
- Hold for 15-30 seconds.
- Switch legs and repeat.
5. Ankle circles
Flexible ankles reduce the risk of falls because they’re better able to handle the impact of trips or slips. Ankle stretches for seniors make your ankles more flexible so that you can walk more comfortably and safely.
- Sit on a chair with your feet flat on the ground.
- Lift one foot slightly and make gentle clockwise circles with your toes for 15 seconds.
- With the same foot, switch to a counterclockwise direction for 15 seconds.
- Repeat with the other ankle.
6. Wall calf stretch
The wall calf stretch improves calf flexibility, which is essential for walking and balance. If you get a lot of foot and knee pain, your calves are probably weak. These calf mobility exercises for seniors will help a lot.
- Stand facing a wall about an arm’s length away.
- Place your hands on the wall at shoulder height.
- Step one foot back – away from the wall – and press the heel into the ground. Keep the back leg straight.
- Lean forward slightly until you feel a stretch in your calf muscle.
- Hold for 15 to 30 seconds.
- Switch legs and repeat.
7. Quadriceps stretch
Your quads are the large muscles in your thigh, and they’re critical for knee joint mobility and strength. These muscles do the heavy lifting when you have to squat in your daily life, like when getting on and off the toilet or picking something up off the floor. That’s why stretching your quadriceps is one of the most important daily mobility exercises for seniors.
- Stand with your feet hip-width apart. Hold onto a chair or wall for support.
- Bend one knee and bring your heel toward your buttocks. Hold the ankle gently with your free hand (the one not holding the chair).
- Gently pull your heel closer to your buttocks. You should feel a stretch in the front of your thigh.
- Hold for 15 to 30 seconds, then switch legs.
8. Seated back twist
The seated back twist is one of the most efficient stretches for seniors because it improves spinal flexibility, minimizes back pain, and aids in digestion.
- Sit on a chair with your feet flat on the ground and your back straight.
- Place your right hand on your left knee. Place your left hand on the backrest of the chair.
- Gently twist your torso to the left, looking over your shoulder.
- Hold for 15 to 30 seconds, then return to center.
- Repeat on the other side.
9. Chair Yoga
Many of the stretching exercises for seniors we’ve mentioned involve a chair. This is because chairs offer support and help minimize the risk of injury. They’re also a great tool for pushing your body to its next level. Chair yoga is a fantastic option for seniors looking to improve flexibility, balance, and coordination while getting a ton of mental benefits as well, like relaxation and stress reduction. Chair yoga can help seniors reap the benefits of traditional yoga while decreasing the risk of injury or pain.
10. Strength training
In addition to flexibility exercises for seniors, consider incorporating strength training into your routine. Strength training, especially with resistance bands, will help build your muscle strength in a way that complements your flexibility routine. Strength training includes exercises like bicep curls, leg lifts, and chest presses to enhance strength and balance.
How to Find Silver Sneakers Gyms Near Me
You will need to locate a silver sneaker gym near you, once you have determined that your health insurance covers the cost of the Silver Sneakers classes.
Luckily, this can be done online by visiting the Gym Locator tool on their website.
Step 1: Click on the magnifying glass icon at the top of the website that says ‘Locations’
Step 2: Enter your address into the box above the map.
Step 3: On the left-hand side you will see a list of all of the gyms in your area and their address. In the center will be a map You will see a map that will display all of the gyms near you that offer Silver Sneakers programs. If you click on one of the blue icons, a detailed list of classes that the gym offers will pop up. Look through the gyms in your area for silver sneakers classes near me that you would like to participate in. Head over to the gym and get exercising!
Sources:
Apple
Google (online)
Office 365 (online)
Outlook
Outlook.com (online)
Yahoo! (online)