Exercise For Seniors At Home

As we age, our bodies aren’t what they used to be. Regular, easy exercise for seniors can prevent muscle mass loss, mobility challenges, and chronic illnesses while improving mental and emotional health in general.

Easy exercise for seniors to try at home:

1. Balance on One Foot

Why:

Every year, more than 2 million American seniors go to the emergency room due to falling. Improving balance will help prevent falls and other life-threatening accidents.

How:

Hold onto a chair and stand on one foot for 10 seconds. Then, stand on the other foot for 10 seconds. Repeat at least 10 times per leg.

2. Squats

Why:

Squats strengthen the core and lower body. Improving these muscles will help seniors bend down, sit down, and walk up stairs with more ease.

How:

Stand in front of a chair with your feet apart. Push your hips back, bend your knees and keep your chest upright, as you lower your body to the chair until you’re sitting on it. Then use your legs and glutes to carefully stand back up.

3. Wall Angels

Why:

This stretching exercise will reduce back pain and neck pain, and should improve posture.

How:

First, stand comfortably with your back against a wall. Next, tuck your chin to your chest, and have your arms at your sides and the back of your head touching the wall. Then, slowly raise your arms (keeping them straight) as high as you comfortably can, and finally lower them back down.

4. Bicep Curls

Why:

By continuing strength training in old age, we may be able to minimize symptoms of diabetes, arthritis and other chronic illnesses. Strength training is also important because we all lose muscle mass as we age.

How:

Hold a dumbbell in each arm, with your arms at your sides. Slowly and carefully, raise your hands until the dumbbells touch your biceps or come close. Then lower and repeat.

5. Knee Lifts

Why:

This movement improves the quads. It’s important to keep the quads strong, because they are involved in almost all types of movements.

How:

Sit straight with your feet on the ground. Slowly lift one knee toward your chest, then lower your leg until the foot is on the floor. Repeat with the other leg, for a total of 10 times per leg.

6. Leg Raises

Why:

Minimize lower back pain and increase leg strength.

How:

Hold onto the back of a chair and lift one leg straight back. Hold your leg in the air for a second or two, then let it back down. Then, repeat with the other leg.

Other ways seniors can exercise without a gym membership:

• Long walks or jogging
• Swimming
• Bicycling
• Dancing
• Yard or garden work
• Sweeping or mopping

You can find more senior-friendly exercises here. For more information about healthy senior living, check out Scripps Affiliated Medical Groups’ articles here.