Top Exercises for Seniors
Have you been looking for ways to get in shape? Get inspired with this list of the top exercises for seniors. These exercises are generally low impact and can be done without specialize equipment or the gym. The National Institutes of Health recommends focusing on four types of exercises:
Stretching: These exercises will help increase your range of motion, allowing you to do more.
Strength: Help build muscle and increase metabolism.
Endurance: These activities will increase your heart rate and breathing. They include walking, jogging, swimming, and more.
Balance: These exercises are important to prevent slips and falls. Almost 300,000 people are admitted for broken hips each year, most of them being seniors.
- Arm Raises
These can be done with or without weights. It involves sitting in a chair with your back straight. Hold your hands straight down with your palms facing inward. Raise your arms from your side to shoulder height. Repeat this 8-15 times, whichever is most comfortable.
- Knee flexion
Stand with your back straight, holding something stable for balance. Bend one knee slowly so your foot lifts behind you. Hold this position then lower your foot. Repeat this on each leg about 8-15 times.
- Side Leg Raises
Stand with your back straight behind a table or chair. Hold the chair or table for balance and slowly lift one leg about 6-12 inches off the ground. Keep your feet facing forward, don’t point your toe down. Lower your leg and then repeat with the other leg. Do this about 8-15 times on each leg.
Find an area to walk in a straight line. Put your heel just in front of the toes on your other foot. Each time you step they should be touching. This will help improve balance tremendously.
- Walking briskly on a level surface
Be sure you are dressed appropriately. If the weather is hot, wear light color clothing. If it is warm, bring a coat or jacket, hat, gloves, or scarf if necessary. Make sure your shoes fit properly and are comfortable.
If you have a pool or live near one, then you should be swimming a few times a week. This is a great, low impact exercise that works out your whole body. Be sure to buy goggles so you don’t irritate your eyes underwater.
- Tricep Stretch
Grab a towel and hold one end in your right hand. Raise and bend your right arm to allow the towel to drape down, hold this position. Reach behind your lower back and grab the bottom of the towel with your left hand. Move your left hand higher up the towel, pulling your right arm down. Go up only as far as is comfortable. Reverse the position and repeat, holding the stretch for 10-30 seconds.
Let us know if you have any more top exercises for seniors! We’d love to hear from you.