Humans need to keep their bodies in motion to stay healthy. Workouts can improve strength, increase balance and flexibility, improve mental health, and increase overall fitness. Here are 10 simple exercises that people can do at home to stay healthy.
Putting safety first
Before attempting any of these 10 simple exercises for seniors to stay active at home, consult your doctor to determine which exercises are right for you. It is vital that exercises are performed correctly to avoid injury, so advice from a professional trainer is also highly recommended. Not only can a trainer help older people regain some mobility and flexibility, build muscle mass, and improve cardiovascular health, but they can also provide motivation and encouragement leading to better long-term health outcomes.
Here are 10 simple exercises for seniors with brief explanation:
- Arm circles: Sit or stand with arms out to the sides. Make small circles, gradually increasing the size of the circles.
- Arm raises: Sit or stand with arms out to the sides. Keeping arms straight, gently lift and lower them while keeping them parallel to the ground.
- Chair squats: Sit on a chair with feet flat on the floor. Maintaining good posture, carefully stand up using your leg muscles. Slowly lower back down. Repeat.
- Leg raising: This core building exercise involves the gentle lifting of the legs while lying on one’s back.
- Marching in place: Sit or stand and lift your knees towards your chest, alternating legs as if marching.
- Shoulder rolls: Sit or stand and roll your shoulders forward and backward in a slow, controlled motion.
- Standing on one leg: Stand with your feet hip-width apart and lift one leg off the floor, balancing on the other. You can use a chair for support if needed.
- Stretching: Gently stretch arms, legs, and torso. If possible, reach for your toes and hold each stretch for a few minutes.
- Toe lifts: Sit or stand and lift toes off the floor, holding for a few seconds, then lower them. Repeat with your heels.
- Walking: Stand tall, eyes up, with shoulders back yet relaxed. Keep the feet hip-width apart and parallel, take light steps rolling from heel to toe. Swing arms from the shoulders, keeping a pendulum motion. Move smoothly to avoid bouncing or impacting joints.
Exercises for seniors to stay active, fit & mobile
Senior citizens should keep their bodies moving to maintain health. It’s vital that people talk to their doctors to determine which exercises are the most appropriate and safest for them. Additionally, older people may benefit from adding light weightlifting to their routine and/or getting special training to ensure that exercises are performed correctly to maximize health and safety and minimize potential for injury.
Here’s more: For more senior-related exercise information, visit: Healthline
Disclosure: This article is purely informational and is not intended as medical or exercise advice. As always, consult a doctor and private trainer before beginning a new exercise routine.
Or you could go do something fun like play pickleball for a hour or two.
Thank you for these exercises. My hubby and I recently brought a home barbell set and these exercises will be a good warm-up and warm down. We do a different body part 6x’s a week. It really has not been that difficult, and I already have seen an increase in my strength. We started out with very low weights and have slowly increased. (Hubby, started with a bit more starting weight, lol.) I would encourage everyone to incorporate weight training into their exercise routine. You can use cans and bands if you don’t have barbells.
Or you could push mow your yard for about 4 hours and walk 5 miles a day when you are not doing that.
I like doing workouts at HASfit.com and Walk at Home with Leslie Sansone. Free, you can do them at home, anytime, and even have a fan going if you wish! Couldn’t have a fan at the gym even though it was hot and humid in there, so this is much better.
If one is not able to walk or be balanced the human body will deteriorate quickly. Death starts in your legs. These exercises are a good step but there are others that are simple and will help.
I think it would be helpful if you gave either a time limit for each exercise or a quantity to do. For example shoulder rolls, how many? Standing on one foot, how long? Us seniors need to know our limitations!
IF only…at 80 I now have arthritis in my bones, esp on my right side – having to wear a knee brace on my rt knee, to even be able to walk with my walker. Spine and neck are affected too – left hip is starting…. My fingers are doing pretty well, other than an essential tremor in my rt (dominant) hand. I have always cracked my knuckles and I firmly believe that is why I don’t have any arthritis in my fingers! LET YOUR CHILDREN POP THEIR KNUCKLES! IT WILL KEEP THEM WORKING!!!!