5 Easy Exercises Seniors Can Do At Home
Staying in shape is key for a healthy, happy life, and it becomes even more important as we get older.
And while this doesn’t mean everyone in their later years needs to be running 10 kilometres a day or bench pressing weights at the gym -- as good as those activities are -- there are still a lot of simply and effective exercises you can do in the comfort of your own home that will improve your health and fitness level.
Here are five simple exercises you can do right now to stay in shape and live healthy.
The sit-and-stand
This exercise just requires a chair and commitment to your health! Often as we age we have difficulty standing up from chairs and soft couches. This routine can help improve your ability to sit and stand by improving your leg strength and balance.
Begin seated in a firm chair with your feet planted about hip-distance apart.
Using your hands or arms as little as possible, activate your core and tip forward from your hips.
As you do this, press your weight down on your feet and push yourself up to a standing position while extending your knees and hips fully.
Now, do this backwards, pressing your hips back and bending your knees so you carefully lower into the seated position once again.
Wall push-ups
This exercise is good for your upper body strength.
Get in front of the wall, positioning yourself about two feet from it.
Like a push-up, place your hands against the wall directly in front of your shoulders
Bend your elbows and lean into the wall while keeping your body and back straight.
Once your face is close to the wall, stop and then straighten your arms to push away.
Shoulder rolls
This exercise is nice and easy, and can be done sitting or standing.
While in position, rotate your shoulders in an upward motion toward the ceiling, then back down again.
Now, roll your shoulders in the same way, but forwards and then down.
Seated torso twists
The seated torso twist is a great way to exercise your core.
Sit with your feet flat about hip-distance apart and your back straight, without leaning back.
Put your hands behind your head gently, with elbows bent and pointing out towards the side walls.
With your pelvis steady, exhale and twist your torso to the right without feeling uncomfortable.
Inhale, return to the centre and keep your hips stable.
Now exhale and twist to the left as far as you can.
Inhale and centre your body again. Do between six and eight repetitions, and if you still feel able try doing a second set.
Single foot stand
This exercise is straightforward and really great for improving your balance.
Position yourself next to a sturdy heavy chair. While standing with the chair in front of you, hold on to the back of the chair with one hand.
With your other hand, pick up your left foot and pull it behind your buttocks, while balancing on your right foot as long as you can.
Now put your left foot down and try doing the same with your right foot.
Over time your balance on one foot will become more steady. Once you feel like you are able, try this exercise without holding onto the chairback.
We hope you found these simple exercise routines useful, and remember that it’s never too late to start exercising regularly!