Maintaining physical activity is crucial for older adults to preserve their independence and ward off numerous health issues associated with aging. The right Aged Care Fitness Programs can make all the difference, providing structured and enjoyable ways for seniors to stay active. Organizations like the National Council on Aging (NCOA) understand this need and champion evidence-based programs designed to get older adults moving and improve their overall well-being.
The Centers for Disease Control and Prevention (CDC) Physical Activity Guidelines for Americans emphasize the importance of incorporating both aerobic and muscle-strengthening exercises into a weekly routine for optimal health benefits in older adults. Health experts recommend that seniors aim for:
- At least 30 minutes of moderate-intensity aerobic exercise, five days per week.
- Muscle-strengthening activities targeting all major muscle groups, on two or more days each week.
Despite these clear guidelines, statistics reveal that fewer than one-third of adults aged 65 and over in the US meet these recommendations. This highlights the critical need for accessible and effective aged care fitness programs. Fortunately, a variety of proven programs are available to bridge this gap and support seniors in leading more active lives. NCOA’s Center for Healthy Aging plays a vital role in connecting community organizations with these evidence-based programs, empowering them to offer impactful fitness solutions for older adults in their communities. These programs are not just about exercise; they are about enhancing quality of life and fostering healthier, more independent aging.
These physical activity programs often receive support from various federal funding sources, including the Administration for Community Living, the Older Americans Act, and the Centers for Disease Control and Prevention. Notably, some programs are recognized as Arthritis-Appropriate Evidence-Based Interventions (AAEBIs) by the Osteoarthritis Action Alliance. These AAEBIs, marked with an asterisk (*), are specifically proven to alleviate arthritis symptoms, such as pain and functional limitations, and can be implemented with CDC funding.
Let’s explore some of these impactful aged care fitness programs in more detail:
Featured Aged Care Fitness Programs
These programs offer diverse approaches to senior fitness, catering to different needs and preferences. They are all evidence-based, meaning they have been rigorously tested and shown to deliver measurable health benefits for older adults.
Active Choices: Personalized Activity Plans
Active Choices is a six-month program centered around creating personalized physical activity plans. Recognizing that individual preferences are key to long-term adherence, Active Choices helps participants integrate activities they enjoy into their daily routines. Trained staff or volunteers provide ongoing support and guidance through brief telephone calls, supplemented by mail-based follow-up materials. This individualized approach ensures that seniors receive the support they need to stay motivated and active in the long run.
Active Living Every Day (ALED)*: Group Problem-Solving for Active Lifestyles
Active Living Every Day (ALED) takes a group-based, problem-solving approach to integrating physical activity into the daily lives of seniors. Utilizing the ALED book and optional online resources, this program empowers seniors to overcome barriers to exercise collaboratively. Facilitated group sessions encourage peer support and shared learning, making it an engaging and effective way to promote sustained lifestyle changes. ALED can be offered as a standalone program or integrated with existing community-based fitness initiatives.
AEA Arthritis Foundation Aquatic Program*: Water-Based Exercise for Joint Health
AEA Arthritis Foundation Aquatic Program offers a recreational group exercise experience in warm water, which is particularly beneficial for individuals with arthritis or joint pain. Available in two levels – Basic and Plus – the program accommodates varying fitness levels. The aquatic environment provides gentle resistance and buoyancy, reducing stress on joints while improving mobility, muscle strength, and functional ability. This program is an excellent option for seniors seeking low-impact exercise to manage pain and improve their physical function.
AEA Arthritis Foundation Exercise Program*: Land-Based Exercise for Mobility and Strength
AEA Arthritis Foundation Exercise Program (Land-based) is a recreational group exercise program conducted on land, offering a variety of exercises that can be adapted to different positions – sitting, standing, or lying down. Similar to its aquatic counterpart, this program focuses on reducing pain and stiffness associated with arthritis, while maintaining or improving mobility, muscle strength, and overall functional ability. The land-based format makes it accessible to a wider range of participants and settings.
Bingocize®: Making Exercise Fun and Engaging
Bingocize® uniquely blends the game of bingo with exercise and health education, making fitness fun and engaging for seniors. Trained lay leaders can choose from three 10-week units focusing on exercise-only, exercise and falls prevention, or exercise and nutrition. This innovative approach leverages the social and cognitive engagement of bingo to motivate seniors to participate in physical activity and learn valuable health information.
Eat Smart, Move More, Weigh Less: Online Weight Management for Seniors
Eat Smart, Move More, Weigh Less is a 15-week online program designed to help seniors achieve and maintain a healthy weight. Utilizing evidence-based strategies, the program delivers weekly lessons that inform, empower, and motivate participants to make mindful choices about their eating habits and physical activity levels. The online format provides flexibility and accessibility, making it convenient for seniors to participate from the comfort of their homes.
EnhanceFitness*: Adaptable Exercise for Diverse Fitness Levels
EnhanceFitness (formerly Lifetime Fitness Program) offers a low-cost, highly adaptable exercise program suitable for a wide range of fitness levels. From active older adults to those who are less fit or even frail, EnhanceFitness provides appropriately challenging and safe exercise options. One-hour group classes incorporate stretching, flexibility, balance exercises, low-impact aerobics, and strength training, providing a comprehensive workout in a supportive group environment.
Fit and Strong!*: Combining Exercise and Education for Osteoarthritis
Fit and Strong! is specifically designed for older adults with lower extremity osteoarthritis. This eight-week program combines flexibility, strength training, and aerobic walking with health education to promote sustained behavior change. Fit and Strong! has been proven to improve lower extremity stiffness, pain, and strength, as well as enhance aerobic capacity, exercise participation, and self-efficacy for exercise.
Geri-Fit®: Strength Training for Increased Independence
Geri-Fit® is a progressive resistance strength training program specifically designed to enhance strength, flexibility, range of motion, mobility, gait, and balance in older adults. Exercises are performed seated in chairs (with the option to stand) in a group class setting. Regular participation in twice-weekly, 45-minute classes can lead to significant improvements in physical function and independence.
Healthy Moves for Aging Well: In-Home Activity for Frail Seniors
Healthy Moves for Aging Well is a simple and safe in-home physical activity intervention developed for frail, high-risk sedentary seniors living at home. This program is particularly valuable for community-based care management programs that provide in-home services to seniors. By bringing the program directly to the homes of participants, Healthy Moves for Aging Well removes barriers to participation and promotes increased activity levels among a vulnerable population.
On the Move (OTM): Improving Walking Biomechanics
On the Move (OTM) is a group-based exercise program specifically designed to improve walking ability in older adults. The program focuses on key principles of biomechanics and motor control related to walking. Sessions include warm-up, stepping patterns, walking exercises, strengthening exercises, and cool-down exercises, all aimed at enhancing gait and mobility.
Stay Active and Independent for Life (SAIL)*: Community-Based Fitness for Overall Well-being
The SAIL program centers around community-based fitness classes that meet three times a week for one hour. These classes incorporate warm-up, aerobics, balance exercises, strength training, and stretching, with exercises adaptable for both seated and standing positions. Regular Fitness Checks are included to monitor progress in general mobility, arm strength, and leg strength, providing participants with feedback and motivation.
Tai Chi for Arthritis for Falls Prevention*: Enhancing Balance and Reducing Falls
Tai Chi for Arthritis and Falls Prevention (also known as Tai Chi for Arthritis) aims to improve movement, balance, strength, flexibility, immunity, and relaxation, while reducing pain and the risk of falls. This program also fosters socialization and long-term adherence. Tai Chi’s gentle, flowing movements make it an accessible and effective exercise option for many older adults, particularly those concerned about balance and falls.
Tai Chi Prime: Reducing Fall Risk Through Tai Chi
Tai Chi Prime is a six-week class series specifically proven to reduce the risk of falling. Classes provide instruction in tai chi and qi gong basics, along with home practice coaching and exercises designed to be integrated into daily activities. This program emphasizes practical application and long-term integration of tai chi principles into everyday life to prevent falls.
Tai Ji Quan: Moving for Better Balance®*: Evidence-Based Fall Prevention Program
Tai Ji Quan: Moving for Better Balance® is an evidence-based fall prevention program derived from Simplified 24-Form Tai Ji Quan. The program consists of an 8-form core with practice variations and a subroutine of Tai Ji Quan – Mini Therapeutic Movements®, forming a set of functional Tai Ji Quan exercises. This program offers a structured and evidence-based approach to improving balance and preventing falls.
Walk with Ease*: Developing Personalized Walking Plans for Pain Management
The Arthritis Foundation’s Walk with Ease program helps participants create personalized walking plans to meet their individual needs, stay motivated, manage pain, and exercise safely. Based on research-backed programs, Walk with Ease materials have been shown to increase physical activity levels, walking distance and speed, and decrease pain and depression. This program empowers seniors to incorporate walking into their routine as a sustainable and beneficial form of exercise.
Conclusion: Embracing Aged Care Fitness for a Healthier Future
Incorporating aged care fitness programs into the lives of older adults is not just about physical health; it’s about fostering independence, improving mental well-being, and enhancing overall quality of life. The evidence-based programs highlighted here offer a range of options to suit diverse needs and preferences, empowering seniors to take proactive steps towards a healthier and more active future. Community organizations, healthcare providers, and families are encouraged to explore these valuable resources and help seniors in their lives discover the transformative benefits of regular exercise through tailored aged care fitness programs.
