Exercising is something that never seems to lose its essence for decades. After all, with a large range of benefits to human lives, it isn’t surprising to see exercise made through the headline of a news article every now and then.
Exercise is important as your age starts climbing the ladder of life. Exercise has been proven to be beneficial for seniors with a large range of benefits such as improved cognitive ability, increased stamina, staying in the best shape, and aid in overall health.
These exercises for seniors can be performed at home without the need for any hardcore equipment at your ease and convenience. Here’s a list of the 11 best exercises of different forms for seniors at home to get started to a healthy life.
Best Balance Exercise For Senior Adults
Older adults are at higher risk of encountering falls which can be quite a nightmare to handle at such a delicate stage of life. Specifically with neurological diseases like Parkinson’s disease and dementia can make seniors more prone to fall.
One of the ways to tackle the chances of fall is through engaging in balance training. Balance training consists of a series of exercises that particularly targets muscles that assist in maintaining correct posture and equilibrium.
These exercises help with muscle growth, increased stamina, and aid in overall balance thereby preventing falls.
1.Tandem Stance
Start by placing one foot in front of the others and hold for 30 seconds to 1 minute or as long as you feel like. Repeat the process on another foot.
Modification: Stand with feet slightly apart with fingertips of one foot touching the ankle of another foot and repeat for another foot.
2.Stork Stance
Stand on one foot while kicking another foot behind you. Carry the process for 30 seconds to 1 minute or as per your convenience.
Modification: Slightly touching the ground, lift your foot, and have something to hold on to and repeat as stated earlier.
3.Tandem stance with cross-body punches
Stand with one foot placed in front of another. Punch your arms in an alternate direction aiming for 20 punches and repeat with another foot. If you feel comfortable try adding weights.
Modification: Spread your feet slightly apart and repeat as stated.
Best Core Exercises For Seniors
The core workout routines for older adults help with improving core strength and increases stamina, stability, coordination, postures, and protection from injury. These exercises can be performed by seniors over 75 and can also be modified to fit activity levels. However, it’s always a good idea to seek consultation from health professionals.
4.Superman
Targeted area: Glutes, lower and upper back muscles
Start with facing downward on the ground and then stretching your arms over your head so that your body is aligned in one straight line. Raise your head, left arm, and right hand off the ground. Return to the original position and repeat the process with alternate hands and legs. Make sure not to arch your back.
It helps in strengthening your lower back and improves your stability.
Modifications: Feel free to use a chair if lying on the floor makes you uncomfortable. Keep your forehead on the table and start extending your right arm followed up by your left arm.
5.Side bends
Targeted area: Obliques
Stand with shoulder-width apart on your feet by placing one hand behind your head and aiming to touch your knee with another hand. Make sure to face forward and then twist from side to side. Repeat the process on another side.
Modification: Sit in a chair and from a seated position, aim your right hand toward the right calf and repeat on the left side.
6.Bridge
Targeted area: Upper and lower abdominals, Buttocks
Lie on your back with your knees bent apart while keeping your feet flat on the floor hip-width apart. Engage your core while tightening your buttocks. Slowly raise your hips off the floor and form a straight line with your hips and shoulder. Hold the position for a while. Repeat the move 10 times.
7.Planks
Targeted area: Core
Start with facing your abdomen downward while keeping your forearms pressed to the floor. Maintain your back in a straight position and squeeze those glutes, quads, and abdomen to push yourself up to the straight line. Make sure not to arch your back.
Modification: You can try placing your knees bent on the floor while keeping your body up straight and engaging the core. If that’s harder, then you can even perform chair plank.
Best Stretching Exercise For Seniors
Whether you happen to be a senior over 75 or even a senior over 80, flexibility is something that can’t be overlooked. Older adults specifically will suffer from joints pain due to stiff joints resulting from restrictive flexibility.
Stretching is a great form of exercise for seniors over 75. These workout routines for older adults are easy, effective, and can be performed at home.
8.Arm Opener
Start by standing shoulder-width apart and interlocking fingers of your hand behind your back. With knuckles pointing downward, slowly extend your hands from your tailbone to your back. Don’t pressurize yourself if it doesn’t go beyond.
This stretches your arms, shoulders, and chest.
9.Chin Drop
Place your arms in front of you with your elbows touching and put your palms on top of your head with your pinkies touching one another. With the help of your arms, carefully drop your chin to where you feel a nice stretch in your necks and shoulders.
This stretch helps ease your neck pain and extends your neck and shoulders.
10.Hula Hoop
Begin by standing on your feet together and rest your hand on your waist. Now similar to a hula hoop, imagine a circle winding up your waist and move your waist in a circular motion for 5 times both in a clockwise and anticlockwise direction. Avoid moving your shoulders and keep your stomach pulled in.
This workout help with mobility.
11. Yo yo Stretch
Start by standing on your feet with your toes angling outward. Interlock your hands with palms facing out and bring your hands closer to your chest. Stay in this position for a while and twist from side to side. Make sure that your lower body remains stationary and your head is aligned with your torso.
This exercise aligns your spine and helps in maintaining good posture.
Conclusion
This list of workout routines for older adults will help them get more aligned with their bodies and improve overall function. Give a try to these exercises intended for seniors and live life to the fullest.