Simple Exercises for Seniors
As we age, keeping healthy becomes even more important. You’ll want to eat right, get enough sleep, and of course, make sure you’re exercising. Moving your body can help you avoid mobility issues and help you enjoy life.
It doesn’t matter if you’ve never been much for exercise…you can always start right now. Here are a few simple exercises senior citizens can do right at home. Just a few reps throughout the day can kick off your best health.
Sit to Stand
Start by sitting in a chair. Then stand up without the use of your hands. You’ll want to slowly lower yourself into the chair, then get up as fluidly as you can. Keep control of your torso and brace your core for the most effective motions. As you build up strength in time, you can take the chair out of the equation and do squats. It’s a good idea to have something nearby to use for support to assist you with balance.
Reduce Fall Risk through Tandem Stance
For better balance and stability, stand up and keep your feet together. Hold onto something for balance, then step one foot in front of the other so the heel touches the other foot’s toes. This should make a straight line as though you were walking on a balance beam. Hold it just like that for 30 seconds or longer if you can, then switch feet and do it again. After you build this basic skill, you can add little hand weights for greater challenge.
Weighted Walk
Walking is excellent exercise at any age, though it is a great way for seniors to keep active and healthy. You will want to stand with your feet as wide as your hips and light weights in each hand at your sides. Slowly walk forward in one direction, then the next. You can increase the weights as you gain strength and improve the function for your back, glutes, core, and hands.
Single-Leg Stand
Keeping your feet together as you stand near a wall or other sturdy object for support, lift your right foot so it hovers just off the floor. Make sure your spine is straight and engage your center while you hold for 30 seconds or longer. Repeat with the other leg, and if you want to make this more challenging, you can point the lifted foot out in front of you, then to your side, and then behind you.
The hardest part may simply be convincing yourself to get started. A great way around that is to work with a personal trainer who can build a routine that is safe for seniors. With In Your Home Therapy, our personal trainers come to you at your home, at your convenience, to help assist you with those health and fitness goals. Call us today to get started on improving your life at any age!
