Are you trying to stay healthy as a senior? Many seniors are concerned that exercising might hurt or injure them, but if done correctly can be very beneficial. Exercising, even as a senior, can help you lead a healthy lifestyle and prevent joint damage and other issues as you age. Always consult your personal physician before starting an exercise program and be aware of and work within your limitations.
The key is knowing the right exercises and doing them correctly and in proper form. With the proper exercises and form, you can not only avoid injury to yourself and joints, but also maintain or increase your balance, strength, and mobility. So today we would like to give some examples of easy exercises seniors can do to get started.
Sit-to-Stand
Standing up without using your hands is a simple exercise that almost anyone can do. Doing sit-to-stands help build mobility and are great for personal fitness. This exercise can even be used to gauge whether someone is healthy enough to live alone or needs additional care.
To do a sit-to-stand, stand in front of a chair or similar surface with your feet in line with your shoulders and your arms held out straight, bracing your core. From there you slowly bend your knees and push your hips back onto the chair, pause and then press through your feet to stand back up again. This is one rep. Avoid using your hands or swinging for momentum. Aim for two or three sets of 10 reps a day.
Tandem Stance
This exercise is commonly used to test someone’s balance, making it a great way to improve balance and lower your risk of falling. This is also a simple and short exercise to do, making it great for people who might be busy or low on time. To make it harder you can also add weights or not use a wall to start.
Stand with your feet together and brace your core. Then while holding on to a wall or sturdy structure, such as the back of a chair, step one foot ahead with the heel pressing against your back foot’s toes, forming a straight line. Hold the position for 30 seconds or more before switching feet and repeat.
Farmer’s Walk
Walking is something you should be doing every day; this exercise helps build strength with a simple form. This exercise will help make any activity easier and build your upper body and core. You can also add more weight to your arms to build up grip strength as well.
Stand with feet hip-width apart and have a weight in each hand at your sides, your palms should be facing your body. Brace your core and slowly walk forward. Do this for 30 seconds or more than repeat in the opposite direction.
Single-Leg Stand
The Single-Leg Stand is another simple but vital exercise to help build core strength, balance, and improve your ability to do everyday tasks such as climbing stairs. This can also be done daily in no time at all.
Stand with your feet together and brace your core. From there, hold on to a wall or similar structure, lift one foot into the air and keep yourself from leaning to one side. Hold for 30 seconds or more before switching feet and repeat.
Wall Push-Ups
Push-ups are a staple of the exercise world, but some seniors might find it hard to get off the floor after doing afterwards. Wall Push-Ups are a great alternative and build upper body strength and your arms.
Stand in front of a wall and place your hands up against the wall directly in front of your shoulders. From there, keep your body straight and bend your elbows to lean into the wall, stop with your face close to the wall and straighten your arms to push your body from the wall. Do 2 or 3 sets of 10 reps.
And there you have it! Some simple, but great low impact exercises seniors can benefit from to promote a healthy lifestyle. If limitations do not permit you to do every exercise, simply select those suitable for you. If you do not have balance or mobility problems, a regular exercise routine will keep you active for years to come. If you are just starting to exercise, you’ll find that over time your body will become stronger, you will be less prone to injury, and you will be more mobile. Why not get started today and be on your way to leading a healthy lifestyle. Contact Us for more tips or additional information.