Movement is essential at every age, and adults over 65 can benefit from incorporating suitable exercises into their daily routine, the same as anyone else. They may even see greater benefits than others. Standing exercises for seniors are a great way to increase physical activity at any age.
What Standing Exercises for Seniors Are
Standing exercises are a form of functional fitness. Many mimic normal human movement by incorporating multiple muscle groups, such as marching in place or chair stands. This helps to make them more effective, so you see results from your efforts.
These exercises are performed standing, so you do not have to get on the floor. This is a huge bonus for many seniors who may struggle to get back up. It also makes them weight-bearing, which is an important aspect of physical activity.
Standing Exercise Safety
The idea of exercising standing up is not new, but it can be intimidating for some older adults, especially due to concerns about balance, fear of falling, or lack of confidence. If you have balance concerns, you can use a chair, wall, or other form of support to increase your stability.
Group exercise classes designed specifically for seniors are another option. Instructors there will help guide you through modifications and progressions so you can customize your workout to your ability.
Why They Are Beneficial
There are many benefits associated with physical activity. It can improve your physical and emotional health and make everyday activities easier and less painful. No matter your fitness level, committing to exercise can help you achieve real-world results.
Physical Benefits
Most seniors who turn to physical activity are looking for practical physical benefits. Many standing exercises for seniors focus on building interior stabilizer muscles. Be patient, and you can expect to see some of these benefits when you incorporate exercise into your routine:
- Chronic disease management: Regular physical activity can help you manage many chronic health conditions, including high blood pressure, arthritis, and type 2 diabetes. It is also associated with a lower risk of several types of cancer.
- Greater range of motion: By increasing your flexibility and lengthening connective tissues, you can achieve a greater range of motion. That makes things like getting dressed and reaching for items in the kitchen cabinets easier.
- Improved muscle strength: Weight-bearing exercise improves muscle strength, which helps you remain independent longer.
- Increased bone health: Increased muscle strength is also associated with greater bone density.
- Weight management: Physical activity burns calories and stimulates metabolic processes, which may help you achieve and maintain a healthy weight.
Many people report that chronic pain is less intense or frequent when they exercise. This is largely due to improvements in joint health.
Lifestyle Benefits
Improving your fitness level can help you complete everyday tasks. Whether that is bending down to put on your socks and shoes, turning your head to look for oncoming traffic, or stooping to pick up a grandchild, you’ll likely find it easier, thanks to increased strength and flexibility.
Exercise often helps improve the overall quality of sleep. This is important for older adults, many of whom struggle to get a good night’s sleep.
Regular exercise can also help lower your fall risk. Falls are a leading reason for hospitalizations among older adults, so anything you can do to reduce that risk is a good move.
Emotional Benefits
The benefits of exercise extend beyond the physical. It can also help you remain upbeat and emotionally resilient. Some emotional benefits of regular physical activity include:
- Better mood
- Increased energy
- Reduced stress and anxiety
Another thing to consider is that you can adapt many types of standing exercises for seniors to do with friends. For example, instead of marching in place, join a walking group. If your community has a fitness center, consider taking a gentle group exercise class, such as tai chi.
5 Standing Exercises for Seniors To Try
If you want to see some of the benefits of physical activity for seniors in your own life, try incorporating a few of these exercises into your daily routine. These exercises are easy to perform and require minimal equipment, making them accessible to everyone.
1. Marching in Place
Find a clear area and start walking in place. As you warm up, make your steps bigger by raising your knees higher. If you want to add an upper-body component, interlace your fingers in front of your chest, palms down, and gently press your hands to tap your raised knee. You can move as slowly as you need to feel comfortable during this exercise.
2. Side Leg Raises
Stand in an upright position and gently raise one leg out to the side, away from your midline. Pause and lower it back down. This can increase hip strength to improve balance and stability. Keep in mind that you do not want to pinch your hip during this movement. Only raise your leg as far as you comfortably can without having to lean your torso to the side.
3. Wall Push Ups
Standing exercises for seniors can also work the upper body. Stand facing a wall with your feet up to a foot away from it. Place your hands flat on the wall at chest height. Gently use your arms to bring your chest closer to the wall with your feet remaining planted, then push yourself back to the starting position.
4. Chair Stands
This exercise is a variation on a squat. Stand in front of a chair and slowly lower your hips down toward the chair like you are going to sit. Instead of sitting, raise yourself back up to the starting position. Adjust the depth of the squat to fit your comfort level and ability.
5. Side Bend and Reach
Stretch and strengthen your core with this combo. Stand upright with your feet hip-width apart and your arms at your side. Bend at the waist to reach one arm toward the floor and return to the center. Then raise that arm overhead and reach toward the opposite wall before returning to the start. Complete your reps on one side before switching to the other.
Get Started With Standing Exercises for Seniors
At Elder Care Alliance, we believe that there are safe fitness programs for people of every age and fitness level. Our communities offer standing exercises for seniors to help them stay active and engaged. Schedule a visit to learn more.
