Being active on the daily is a fundamental part of staying strong and fit as you get older. Living a sedentary lifestyle, no matter how old you are, can put you at greater risk for health problems down the road. We want to share some easy exercises for seniors so that you can find new ways to maintain your health!
Why should older adults have an exercise plan?
Seniors with an active lifestyle can see benefits for cardiovascular health, brain function, muscle strength, balance, mobility, and flexibility. Exercise also helps to reduce the risk of falls and supports disease prevention! Plus, older adults can live independently much longer if they can maintain physical fitness. It is recommended to aim for 150 minutes of moderative activity each week, with a combination of aerobic exercise and strength training. Now don’t be concerned about weight lifting at the gym- smaller equipment like dumbbells and resistance bands are great, but even simple bodyweight exercises are more than enough!
Easy Exercises for Seniors
Any movement is better than no movement at all. Small 10-minute intervals of exercise throughout the day will go a long way in keeping you healthy and thriving. Here are a few of the best easy exercises for seniors:
1. Walking
Walking is by far the most simple exercise anyone can do. Take a walk around the neighborhood, find an easy walking trail or path, or even consider completing a walk-friendly run event! Ask a friend or your partner to come along and make it a social activity, or enjoy some quiet time alone with your thoughts, listen to your favorite music, or plug into an audiobook or podcast while you walk!
Want to make it a little more challenging? Carry a set of dumbbells and pump your arms as you walk. Not only does that focus on your arm and core strength, but also tests your grip strength!
2. Water Aerobics & Swimming
We understand that older adults may deal with joint pain, making walking for long periods of time difficult to impossible. So these next exercises don’t involve walking at all! For example, water aerobics is a popular activity among seniors, as it’s gentle on the joints but still provides a rigorous workout- and it’s fun!
3. Toe Taps & Heel Raises
While you’re sitting down, simple exercises such as toe taps and heel raises are a great way to work your leg muscles and encourage blood flow. For toe taps, keep your heels on the ground and then lift your toes as high as you can. You should feel the muscles along your shin moving and working. For heel raises, keep your toes and the balls of your feet on the ground and lift your heels. This exercise works your calf muscles. Try to do at least 20 in a row of both these easy exercises.
4. Sit to Stand
Similar to a squat, this easy exercise for seniors is important for improving your ability to get up and down from a chair. Place your feet shoulder-width apart in front of a chair and practice sitting and standing with your hands straight out in front of you.
5. Chair Yoga
Chair yoga is much like water aerobics in that it’s gentle on your joints and bones. The stretching and strength exercises promote flexibility and can even positively impact mood and sleep. Several yoga positions, such as cat pose and mountain pose, can be converted into seated poses. Watch a YouTube video at home or go to a group class with some friends!
As you can see, there are many easy exercises for seniors that don’t involve bulky gym equipment or complicated moves! If you are interested in more information about aging well and maintaining your overall health, check out these brain health tips!
