Keeping in shape is a vital task for seniors, especially when it’s common for seniors to injure themselves in falls, thanks to instability and a lack of strength. Working out will ensure you have far better balance and energy to remain safe in your daily life. There are many workout choices you can perform at home for peace of mind.
If you’re interested in learning more about some of the best exercise selections for seniors, you’re in the right place. The more you understand how to get moving as an older adult, the easier it will be to retain your health as time passes. Keep reading to learn more about the top ways to keep your body in motion as an older adult.
1. Short Walks
One of the best types of exercise for seniors is walking, as it requires minimal equipment and can happen anywhere. Studies show that walking can lower weight, tame sweet tooths, lower the risk of breast cancer, ease joint pain, and boost immune function. Even short walks will benefit seniors, as they will get the joints moving and the cardiovascular system functioning.
Walking is also one of the least stressful workouts you can undertake. The recommended number of steps a day for the typical person is 10,000, but seniors who struggle with pain in their joints will benefit from a smaller number in their daily routine.
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2. Lifting a Water Bottle
One of the best ways to increase your strength is to lift weights, but many seniors struggle with picking up heavy items. One solution to this is to lift water bottles. They provide at least minimal weight than traditional bodyweight workouts but aren’t too overwhelming for an aging body.
You can complete traditional weight workouts like bicep curls, tricep extensions, front raises, and overhead presses with water bottles. If you feel like a water bottle is too light for your body, you can move onto slightly heavier weights that are comfortable for your body.
3. Wall Pushups
Pushups are one of the best ways to increase your strength, but the heavy weight on the arms can become too much for older adults. If you want to complete a pushup, it’s best to participate in a modified version – the wall pushup. This option still provides excellent weight training without as much stress on the body.
Wall push-ups target your chest, arms, back, and shoulders. All you need to do is stand at an arm’s length away from the wall, palms out on the wall, and then bend and sink into the wall like a traditional pushup selection.
4. Toe Taps
One of the best chair exercises for seniors is toe taps, which can happen while sitting in a chair. They focus on the lower body muscles, which will benefit seniors who need strength in their legs to get from one location to another. They will bring strength to your core, better the rotation of your body, and provide balance and flexibility.
All you need to perform a toe tap is yourself and a solid chair that won’t flex or bend while you are in motion. Sit in the chair and stretch your legs far in front of you with your heels on the ground. Then, switch between toe-tapping and heel-tapping and ensure your toes hit the ground.
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5. Heel Raises
Heel raises are the inverse of the toe tap. This exercise provides strength in the heels, which will allow seniors to walk much better and have far more stability on the ground. Heel raises are simple to incorporate along with toe taps.
To perform a heel raise, stand with equal weight on your feet and place your hands on something solid to balance. Raise your heels, then lower them. Complete several rounds of 15-minute reps with a two-minute break in the middle.
6. Knee Lifts
If you can’t get yourself outside to walk, doing knee lifts is an excellent way to get your legs moving. They can be performed standing or sitting depending on your level of balance as a senior.
To perform a basic knee lift, sit down in a solid chair. Lift each bent leg, one at a time, and hold for a few moments.
7. Sit-To-Stand
One of the simplest types of workouts is the sit-to-stand workout. All you need is a chair and your body.
Sit down in a chair and stand up a couple of times a day to keep your body moving. If this gets to be too much, take a break to prevent straining yourself.
8. Single Leg Stand
A single-leg stand is a straightforward way to work on your balance and strength. You need a chair and a comfortable surface for balance.
Take the chair and, standing, stabilize yourself. Then, lift each leg, one at a time, to a right angle and hold. Repeat several times.
9. Marching In Place
Marching in place is an excellent beginner workout. All you need to do is mimic the motion of walking in place.
You can perform this workout anywhere you are. Marching in place can occur in the yard, in your living room, and beyond.
10. Shoulder Rolls
Many seniors lose their shoulder strength, which is unfortunate because shoulders are necessary to perform basic tasks like carrying groceries and household items. Shoulder rolls are an easy way to kick those muscles into action.
To perform a shoulder roll, stand up straight with a slightly tucked chin. Shrug up to your ears, then all the way around in a shoulder motion, repeating several times and completing this process a couple of times a day.
Final Thoughts
Seniors should continue to work, even in older age, as it will help with strength and stability that is vital in later life. Walking, lifting a water bottle, knee lifts, marching in place, and more will provide excellent effort for the body to become more powerful. Take it slowly and incorporate what you are comfortable with in your life.
Working out is vital, but you should never push yourself past what will work for your body and life circumstances. Seniors should be able to work out at their own pace, whether a few knee raises in their room or a mile walk on an outdoor pathway.
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