Better Strength and Balance: Senior-friendly Exercises To Try
This entry was posted on December 8, 2020.
Growing older would bring changes in your body but it does not mean that taking care of it will have to change.
In fact, seniors should be more vigilant in taking care of their health. According to the Harvard Medical School, after 55 years old, individuals start to decrease in stamina, strength, and flexibility.
Continuing physical exercise would help seniors to be healthier, even live longer. There are senior-friendly exercises that can help you target strength, balance, flexibility, and cardiovascular health.
Indoor walking exercises for seniors also help them to be more likely to do personal activities like bathing or moving on their own. Fall-related injury is a common accident that happens to older people.
Exercise helps build better balance for seniors to avoid such risks.
Senior-friendly Exercises: Doable Gentle Exercises At Home
Exercise is important but not all workouts will be safe and effective for seniors.
Before starting an exercise routine, check with your physician about your health.
Ask questions about which strength training exercise for the elderly will be good for you and how much exercise you can do.
Here are some senior-friendly exercises that can help you stay in shape.
Strength Exercises For Seniors
- Wrist Curls – Sit on a chair with armrests and place your forearms with your hand hanging over the edge. With palms facing upward, hold a weight on one hand. Bend your wrist up and down slowly and do this ten times. Repeat with the weight on the other side. Repeat for ten more times.
- Bicep Curls – Use weights you are comfortable with and place one on each hand. Sit and place your hand in front of palms facing forward. Your arm at the elbows so your dumbbell is near your shoulder. Repeat for about 10 to 12 repetitions per arm.
- Knee Extensions – Sit with your back straight and your knees bent. Extend your right leg and hold it at that position and return it back to the starting position after a few seconds. Repeat this movement with the other leg. Do this 10 times for each leg.
Chair Exercises For Seniors
- Front Arm Raises – Sit on a chair and hold a ball in both hands. Rest the ball on your legs then slowly lift the ball to shoulder level and put it back down. Do this within three-second intervals and repeat it 10-15 times.
- Tummy Twists – Sit on a chair and hold a ball. Keep it close to your stomach. Start rotating your torso to the left and keep your body stable. Bring your torso back to the center and move it to the left. Do 8 twists on both sides.
- Seated Shin Strengthener – Sit on the edge of the chair and make sure your legs are extended. Place your heels on the floor, with your knees bent. Point your toes down then move it upward. Repeat fifteen times, rest then do it again fifteen times.
Core Strengthening Exercises For Seniors
- Leg Lifts – Lie on your back and relax your feet. Raise your leg 5 inches from the ground and it for 3 seconds. Contract your core as you do so. Lower your leg back to its first position. Do this on the other leg. Repeat 5 times on each leg.
- Side Bends – Sit on a chair and place a hand behind your head. Stretch another hand to one side. Lean towards your side as you reach the floor. Do this as you contract your obliques and go back to the first position. Repeat five times on each side.
- Seated Knee Lifts – Sit on either the floor or on a chair. Bring your knees towards your chest. Make sure it touches your chest. Do this 15 to 20 times for one set and repeat for three sets in total.
Exercises Seniors Should Avoid
There are a lot of workouts that are popular but are not advised for seniors. A lot of these are aimed to help younger people to lose weight or build muscles.
For seniors, doing workouts like these can cause too much strain which will result in joint pain, posture, or balance problems.
Here are some workouts that are not senior-friendly exercises:
- Squats with dumbbells or weights
- Bench press
- Leg press
- Long-distance running
- Abdominal crunches
- Upright row
- High-intensity interval training
- Rock climbing
- Power clean
For any discomfort like dizziness, shortness of breath, or chest pains, you can take breaks. Remember to listen to your body.
Working out should be done at your own pace. Consult your doctor for the best precautions and actions for your health.
Call Fitness Expo to learn more