Senior Safety Tips for Isometric Exercise Routines

Twice a week, I conduct a fitness class for seniors at an assisted living group home. It is my responsibility to find the right combination of activities to meet the needs of my students. As such, I try to choose exercises that are fun, safe and easy to perform. The best exercises that I have found for seniors are isometric or resistance exercises. This type of exercise can be done by almost anyone, anywhere; even those seniors who have limited mobility. No special equipment is required for isometric exercise.

There are two types of isometric exercise. One utilizes the body's own muscles to exert force on a fixed object, such as a wall. The other places a muscle in a contracted position for a period of time. A good example is to have a seat in a chair, extend your legs one at a time and hold the position for 3-6 seconds. While this type of exercise will not increase muscle mass as quickly as weight-bearing exercises, it will serve to prevent muscle and bone loss and increase strength.
Unlike aerobic exercise, which can cause joint damage through repetitive high-impact motion, isometric exercises allow the joint to remain static during the contraction of the muscle. For this reason, isometric exercises are considered low-impact. Even so, there are still some risks involved and seniors should take precautions when engaging in this type of activity.

Before beginning any new program, always check with your doctor to make sure you are healthy enough to exercise. You'll find this warning at the beginning of every exercise plan and may be tempted to ignore it. However, it is especially important for seniors to consult a physician before adding isometric exercises to a workout routine. These exercises tend to cause spikes in blood pressure that can be dangerous to some seniors already suffering from high blood pressure.

With isometric exercises there is a natural tendency to hold one's breath while tensing the muscle. This can also cause an unsafe spike in blood pressure and should be avoided.