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Top Exercises Seniors Can Do From Home
A sufficient amount of exercise and movement is important for everyone and even more so for seniors. Lack of exercise and movement in general is usually detrimental to a senior’s health. However, many seniors are unable to go to a gym or even get out of their homes comfortably.
A sufficient amount of exercise and movement is important for everyone and even more so for seniors. Lack of exercise and movement in general is usually detrimental to a senior’s health. However, many seniors are unable to go to a gym or even get out of their homes comfortably.
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The solution is being able to do simple, safe and practical exercises at home. You do not need to have weights, machines or other types of gym equipment to do the exercises discussed below. However, before undertaking any new kind of activity, you should consult with your medical doctor. Also, it is a good idea to have another person present when doing these exercises, especially in the beginning.
The solution is being able to do simple, safe and practical exercises at home. You do not need to have weights, machines or other types of gym equipment to do the exercises discussed below. However, before undertaking any new kind of activity, you should consult with your medical doctor. Also, it is a good idea to have another person present when doing these exercises, especially in the beginning.
Chair Squats - to Increase Lower Body Strength
This exercise helps you to increase your mobility and your independence – such as getting up from a chair and going up and down stairs.
How to do it:
1) Stand in front of a chair with your feet as far apart as your hips.
2) Bend your knees while keeping your shoulders and chest upright.
3) Lower your bottom so you all but sit down.
4) Then push your body back up to return to a standing position.
5) Repeat at least a few times.
Wall (Vertical) Push-Ups - to Increase Upper Body Strength
This easy and safe exercise provides strengthening for your entire upper body, with a focus on your arms and chest.
How to do it:
1) Stand in front of a sturdy wall, up to two feet away, but as close as you need to.
2) Place your hands up against the wall directly in front of your shoulders.
3) Keep your body straight and bend your elbows to lean in towards the wall.
4) Stop when your face is close to the wall, and then straighten your arms to push your body away from the wall.
5) Repeat as much as is comfortable.
Single Foot Stand - to Improve Your Balance
Too many seniors suffer falling down, mostly from a lack of proper balance. This exercise can help improve your balance.
How to do it:
1) Stand behind a steady, unmovable chair and hold onto the back.
2) Pick up your left foot and balance on your right foot, without holding onto the chair, as long as it is comfortable.
3) Place your left foot down and then lift up your right foot and balance on your left foot , without holding onto the chair.
The goal is to be able to stand on one foot without holding the chair for up to a minute.
Tippy Toe Lifts - to Strengthen Your Legs and Feet plus Improve Your Balance
Pretend to be a ballet dancer while doing this exercise.
How to do it:
1) Stand beside or behind a chair or counter, and place your hands on the surface for support.
2) Push yourself up onto your tippy toes, as high as is comfortable, and then return back to a flat foot.
3) Repeat as much as is comfortable.
Wall Snow Angels - to Increase Upper Body Flexibility
This exercise helps to loosen up your chest and to decrease that tightness in the middle of your back.
How to do it:
1) Stand about 3 inches away from the wall and place your head and lower back flat against the wall.
2) Put your hands at your sides, with your palms out and the backs of your hands against the wall.
3) Keep your arms touching the wall, raise them up above your head (or as high as is comfortable).
4) Repeat as many times as is comfortable.
The Head Turn - to Increase Flexibility of Your Neck
This exercise helps to keep your neck mobile, which is important for driving and being aware of your surroundings!
How to do it:
1) Stand or sit with your back straight and your shoulders relaxed.
2) Turn your head slowly to the right, until you feel a light stretch.
3) Hold that position for a few moments and then turn slowly to the left, until you feel a light stretch.
4) Repeat at least a few times.
