Exercise is meant to stay fit and improve health. According to the CDC (Centre for Disease Control and Prevention), 28% of the population over the age of 50 are physically inactive. It is a fact that 4 out of 5 limiting chronic health conditions could be managed or prevented with physical activity. According to age, heart muscles and arteries become stiffer, and ligaments surroundings your joints become less elastic. Moreover, it may lead to increased stiffness and pain. At this age, the body metabolizes food slower which can also lead to weight gain. Moreover, the WHO (World Health Organization) linked 3.2 million deaths because of insufficient physical activity. Not only exercise h1648elp you feel better, but you can also enjoy a higher quality of life. Exercise also helps you continue many of the things you love and need to do. Senior age people are afraid of doing exercise at home because they are worried about injury. Let’s go through 14 easy and safe exercises for seniors at home.
Easy and Safe Exercises for Seniors Can Do at Home
Chair exercises for seniors are used for strengthening your entire lower body.
- Start by standing in front of a chair and keep your feet as far apart as your hips.
- Keep your shoulders and chest upright and bend your knees.
- Sit down by lowering your bottom and then push your body back and return to the standing position.
Wall push-ups are helpful in the chest and shoulders.
- Stand at least 3 feet away from the wall, face towards the wall with your feet shoulder-width apart.
- Now, place your hands flat on the wall with your shoulders. Keep your body in a plank position and spine straight.
- Then, lower your body towards the wall and then push back.
- Repeat the same for 10 minutes.
This exercise will help in strengthening the abdominal muscles.
- Start with taking a deep breath and tighten your abdominal muscles.
- Release the contraction after holding it for 3 months.
- Repeat the same for 10 minutes.
Pelvic tilts are famous for strengthening and stretching muscles in the lower back.
- Start with taking a deep breath by tightening your buttocks, and then tilt your hips slightly forward.
- Hold it and count till 3.
- Tilt your hips back in a suitable position and hold it for 3 seconds.
- Repeat the exact 8 to 12 times.
Shoulder blade squeeze
Shoulder blade squeeze stretches the test and strengthens postural muscles.
- Sit straight at the seat and keep your hands in your lap, and squeeze blades toward one another.
- Keep your shoulders down and hunched up towards your ears. Hold it just for 3 seconds.
- Now, release and repeat it 8 to 12 times.
Toe taps exercise is used to strengthen the lower legs.
- Sit on the chair and keep your heels on the floor. Now lift your toes high enough that you can feel the muscles along your shin working. This will be helpful to keep blood circulating in your legs and also strengthen the lower leg.
- Repeat the exact 20 times.
Heel raises to strengthen the upper calves
- Sit on a chair and keep your toes on the floor and lift your heels.
- Repeat the exact 20 times.
Knee lift exercises strengthen the thighs.
- Sit on a chair and keep your arms resting on the armrests. Contact your right quadriceps muscles by lifting your left leg.
- Remember to keep your thighs 3 inches off the seat.
- Keep yourself in the same position for 3 seconds and slowly lower your leg.
- Complete at least 8 to 12 repetitions with one leg and repeat the same with the opposite leg.
Shoulder and Upper Back Stretch
This stretching exercise for seniors is used to stretch the shoulders and back.
- Start by raising your elbow to the chest level and your right fist to your left shoulder.
- Bend your right arm, place your left hand on the right elbow, and then pull your right elbow across your chest.
- Hold it for 20 to 30 seconds and then release it.
- Now do the same through the opposite arm.
- Sit on a chair, lift your foot off the floor, and slowly rotate it 5 times from the right and then 5 times from the left side.
- Repeat the same with the left foot.
Single Foot Stand
This exercise is similar to the standing position in the flamingo. However, a single-foot stand is less dangerous than it.
- Start by standing behind a steady, unmoveable chair and hold it through the back.
- Now, you have to pick your left foot and balance on the right foot as long as you feel comfortable.
- Then, place your left foot down and do the same by lifting your right foot.
- You should aim to stand on one foot for at least one minute without holding the chair.
Tippy Toe Lifts
This exercise is useful for strengthening your legs and improving your balance.
- Start by standing behind a chair and place your hands on the surface for support.
- Now, push yourself up through toes as high as comfortable and then return to flat foot. Repeat the same for a few minutes.
Wall Snow Angels
Plopping down on your back then sliding your arms and legs up and down to form a snow angel is what you may have tried on snow. Wall snow angel exercise is best to open up your chest and decrease the middle tightness. But don’t try to fall on your back in the snow for doing this exercise.
- Start by standing about 3 inches away from the wall and place your head and lower back flat against the wall.
- Now, put your hands at the side, back against the wall, and palm outside.
- Keep your arms touch the wall; raise them towards your head. (or as high as is comfortable).
- Repeat the same couple of times to make beautiful imaginary wings like an angel.
The Head Turn
This exercise involves simple and easy stretches. It includes movements of shaking your head.
- Start this exercise by standing or sitting straight. Keep your back straight and shoulders relaxed.
- Now, turn your head slowly to the left until you feel a slight stretch.
- Hold this position for a few seconds.
- Then turn slowly to the right.
Health Benefits of Exercise for Seniors
Our biology changes according to age. Therefore, exercise provides physical benefits at all ages and decreases physical issues of the body. According to physicians and researchers, seniors should remain as active as possible. Seniors who do exercises are more likely to live a longer, healthier, and more joyous life. Moreover, exercises classes for seniors also useful in developing the habit of doing exercises regularly. Some benefits of exercising for seniors include: –
More Exercise Means more Independence for Seniors
Based on study results, seniors that exercise regularly are less likely to depend on others. Regular exercise promotes self-reliance so that older adults can walk, bathe, cook, eat, dress, and use the restroom. Also, exercise is the best way to maintain self-independence.
Exercise Improves Balance for Older Adults
Sometimes, due to improper balance, older adults fall. According to the National Council on aging research data, every 11 seconds, an older adult is admitted to the emergency room for a fall-related injury. Moreover, every 19 minutes, a senior dies. Though preventing falls is very complex, regular balance exercises for seniors may reduce falling by 23%.
Regular Exercise Means More Energy
Being inactive means tiredness. Regular exercise gives you more energy. Exercise helps release endorphins, which are essential neurotransmitters. They linked to pain mitigation and a sense of well-being. Also, endorphins resist stress hormones, promote healthy sleep. Therefore, this exercise helps make you feel more comfortable and active.
Exercise Helps Prevent and Counteract Disease
Common diseases such as heart disease, osteoporosis, depression, and diabetes are common diseases among older adults. However, adopting a more active lifestyle can contribute to disease prevention and reduce these diseases’ unpleasant symptoms if you already have them.
Regular Exercise Improves Brain Function
According to NCBI research, a healthy body likely means a healthy mind, and seniors who exercise regularly have improved cognitive health. In another study from the Alzheimer’s Research & Prevention Foundation, regular exercise reduce the risk of developing Alzheimer’s disease or dementia by nearly 50%.
Some Exercises That Seniors Should Avoid
Various exercises are not ideal for older adults. The workouts and compound exercises list mentioned below are well suited for younger adults who want to shed weight. These exercises may put a healthy strain on older adults with joint pain, posture problems, and balance issues. If you are over the age of 65, you should avoid below mentioned exercises:
- Squats with dumbbells or weights
- Bench press
- Leg press
- Long-distance running
- Abdominal crunches
- Upright row
- High-intensity interval training
- Rock climbing
- Power clean
Exercises for seniors to do at home are essential for their healthy lifestyle. According to research, exercise is essential for seniors to live an active lifestyle instead of a passive one. This article may help you know various forms of exercise for senior citizens, with its benefits. Also, a list of a few exercises that may be hazardous to seniors’ health.