Easy Exercises for Seniors

Posted on Apr 3, 2020 in Senior Fitness

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As COVID-19 sanctions keep us all inside our homes right now, many seniors will be finding it tough to get enough exercise in. Regular physical exercise for seniors can help boost your immune system, absolutely vital at a time like this. It is important to do everything you can do to help yourself stay healthy during these times.

 

Beyond boosting immunity, frequent physical exercise has the following benefits:

 

•         Controls symptoms of chronic disease
•         Helps with muscle mass maintenance
•         Improves your posture, balance, and flexibility
•         Increases bone density
•         Lessens both pain and depression
•         Reduces the chance of falls

 

Despite all these advantages, 28% of all individuals over 50 are considered physical inactive by the CDC (Center for Disease Control and Prevention). With fully 80% of the most restrictive chronic health conditions preventable or manageable with physical activity, this is disappointing.

 

With heart muscles and arteries stiffening, ligaments becoming less elastic, and your metabolism slowing down – this can lead to weight gain –  there’s no time like the present for resetting routines.

 

We’ll break down a handful of highly effective exercises for seniors so you can use this period at home fruitfully while keeping your strength and mood up.

 

Remember: If you’ve let exercising slide and you’re looking to re-engage in your golden years, it’s essential to consult your healthcare provider first. You should also only exercise within your personal comfortable limits.

 

Now, let’s get down to business…

 

Best Exercise for Seniors by Category

We’ve tried to include something for all seniors today as we walk you through the following ways to keep your fitness levels up at this challenging time:

•         Stretching Exercises for Seniors
•         Balance Exercises for Seniors
•         Strength Exercises for Seniors
•         Cardio and Low-Impact Exercises for Seniors

 

Stretching Exercises for Seniors

 

Calf stretches

•         Grab a towel then sit on the floor making sure your legs are straight
•         Place the towel around the sole of your right foot and hold both ends
•         Pull toward you with your knees kept straight. Hold for 30 seconds
•         Repeat twice for each leg

 

Upper back stretches

•         Sit down with your shoulders relaxed
•         Push your arms forward. Keep them shoulder height
•         Grab one of your hands with the other the push outward while simultaneously pulling your shoulders and back forward
•         Hold this position for 10 seconds then release

 

Chest stretches

•         Sit down with your shoulders relaxed
•         Grab one hand and pull your extended arms back. Ensure you keep both your hands near your buttocks during this part of the movement
•         Pull back those shoulders, hold for 10 seconds then release

 

Balance Exercises for Seniors

 

Clock reach

•         Start in a standing position and grab hold of a chair with your left hand
•         Imagine a clock has 12 o’clock out in front with 6 o’clock behind
•         Standing on your left leg, move your right arm so it hits 12 o’clock. Grasp for 3 o’clock to the side and 6 o’clock behind
•         Repeat on the other side

 

Toe the line

•         Stand holding your arms relaxed by your sides
•         Shift one foot slightly forward with the heel of one foot as close as you can get to the toes on your other foot
•         Repeat for 20 steps

 

Side leg raises

•         Stand behind a counter or chair. Rest one or both hands on it to support yourself
•         Lift your right leg to one side
•         Repeat 10 times for each leg

 

Strength Exercises for Seniors

 

Chair squats

•         Space your feet widely apart as you stand in front of a chair
•         As you bend your knees, keep your chest and shoulders upright
•         Lower your bottom and sit down
•         Push your body back up to a standing position

 

Wrist curls

•         Pop your forearm onto the armrest of a chair. Allow your hand to dangle over the edge
•         Hold a small bottle of water making sure your palm faces upward
•         Bend your wrists very slowly up then down. Repeat 10 times
•         Switch to the other side for 10 repetitions
•         Carry out another 10 on each side if you’re still feeling strong

 

Wall push-ups

•         Stand in front of a plain wall roughly arm’s length away
•         Lean forward placing your palms flat against the wall at shoulder height
•         Keep your feet planted firmly as you bring your body close to the wall
•         Push backward gently so your arms are straight
•         Repeat 20 times

 

Cardio and Low-Impact Exercises for Seniors

You can also choose from several forms of low-impact cardio to keep fitness levels up at this challenging time.

If you’re still comfortable riding a bike and you’re able to get out and about, a short cycle is a wonderful way to keep fit while enjoying yourself at the same time.

Swimming is known as the best full body workout and you won’t jar or strain your joints while you take a dip.

If you want to take things further, water aerobics will help you build strength and conditioning with no impact on your joints. As an added bonus, you can perform this activity in shallow water so it doesn’t matter if you’re not a swimmer.

 

Final Word

We hope you’ve got some useful pointers today on a few easy exercises for seniors so you can stay in shape throughout your golden years.

If you are interested in group fitness classes, along with some extra everyday assistance, contact one of our assisted living facility. We would be happy to help you choose the best accommodations for you so you feel right at home at Landmark Senior Living.