Exercise is important for people in all stages of life, especially seniors. Here are five easy senior exercises Elder Care Alliance recommends for staying fit and healthy as you age.
1. Sit to Stand
Sit to stand is a great exercise for helping older adults maintain strength and mobility. To complete this exercise, follow these steps:
Step 1: Stand directly in front of a kitchen chair or other sturdy chair with your feet about shoulder-width apart.
Step 2: Hold your arms straight out in front of you as you exhale and brace your core.
Step 3: Slowly bend your knees while pushing your hips behind you and coming to a seated position on the chair.
Step 4: Pause for a moment, then press through your heels to return to a standing position.
Complete this exercise for up to three sets of 10 reps. Avoid using your arms or torso as momentum or pushing yourself to a standing position using your hands.
2. Wall Pushups
Pushups are important senior exercises for chest strength, but they can be hard for seniors to perform in the traditional way. For an easier version, try these wall pushups.
Step 1: Stand facing a wall, with your feet shoulder-width apart and about three feet away from the wall.
Step 2: With your arms out in front of you, slowly lean toward the wall until your palms are flat against it. Keep your core tight so your back remains straight instead of sagging inward toward the wall.
Step 3: Bend your elbows gently outward to bring your torso closer to the wall. Then, push your torso backward until your arms are straight again. You have just completed one wall pushup.
Repeat these senior exercises 10 times if you can comfortably do so.
3. Chair Calf Raises
To strengthen your calves and help you be more stable on your feet, try these easy chair calf raises.
Step 1: Stand behind a sturdy chair with your hands on the back of the chair.
Step 2: Slowly push your weight toward the balls of your feet while raising your heels. Your weight should be on your toes now.
Step 3: Return to the starting position.
Repeat these senior exercises for up to 10 repetitions at a time.
Walking is one of the most beneficial exercises for seniors. It’s easy on the joints, doesn’t spike the heart rate too much and can help you stay in shape as you grow older. You don’t need any special instructions to start walking, so aim for up to 30 minutes per day.
5. Seated Knee Lifts
Seated knee lifts are some of the best senior exercises for maintaining core strength. Here’s how to do them.
Step 1: Sit in a sturdy chair with good posture.
Step 2: Gently raise the knee of your right leg upward a couple of inches off the seat.
Step 3: Pause with your leg raised for three seconds, then slowly lower it back down.
Repeat up to 12 repetitions with one leg before doing the same motions with the other leg.
Encourage your senior loved ones to do these exercises regularly for optimal physical health. Or do them yourself if you’re looking for ways to stay physically fit as you grow older.