Regular strength training and workouts for seniors will not only strengthen bone and muscle but also counteracts the weakness and frailty that would come with aging.
We might immediately get discouraged when we start to think about changing into workout clothes, and spending time going to the gym and then getting back home. It all seems to be tedious before we do any exercise.
Actually there are kinds of at home workouts for seniors that you can do in front of the TV. It allows you to get healthy while watching your favorite shows.
Remember to consult your doctor and check if you should take any precautions.
Benefits of Exercise to Seniors
You don't have to do any intensive exercise, but just move moderately. Over time, that routine will help to improve your muscular strength and also your muscular endurance. It is even said that the seniors who do exercise regularly can live longer than those who do not.
Doing regular workouts will help you to:
- maintain your muscle strength
- increase your bone endurance
- improve your balance, posture and flexibility that would prevent falls
- relieve chronic disease symptoms
For seniors, falls are one of the most common causes of injury and death. Regular exercise can help you to improve your balance and your strength, so that you can feel more flexible and confident when walking without falling so easily.
Exercise routine plan for seniors
It is known that doing 30 minutes of exercise per day can help to keep to a healthy body even aging.
If you're planning a suitable workout routine, it would be best if you can incorporate 150 minutes of moderate exercise per week. It can be any physical activity including walking, swimming, cycling, yoga and strength training to improve your strength, flexibility, and balance.
150 minutes per week may sounds a lot to you, but actually you can break it down into sessions. You can split it into two or more times a day, which makes 10 or 15 minute per workout session.
Read More: 10-MINUTE MORNING YOGA ROUTINE FOR BEGINNERS
At Home Workouts for Seniors
If you're a senior that planning for a daily workout routine, it's understandable that you might be hesitant to go to a gym and take full intensive session.
Actually, there are plenty of way to do exercise during your daily life. These best exercises for adults can be done easily at your own home.
What kinds of at-home exercise can seniors do for maintaining a healthy body? Here are some of the best workout options to help build muscle strength, improve balance and flexibility, that seniors can do right in front of the TV.
1. Chair Squats
It is a position that you pretending to sit down in an air chair. This can strengthen your entire lower body, that further improve your balance.
- Stand in a comfortable position with your feet as far apart as your hips.
- Start bending your knees while keeping your shoulders and chest hold.
- Lower your bottom until you look like you are sitting down.
- Hold for 5 second.
- Finally push your body back up to return to the standing position of first step.
- Repeat the steps for at least 10 times
2. Wall Push-Ups
The wall push-ups can strengthen your entire upper body especially your arms and chest. It is easier for seniors since you don't have to get down on the floor and lift your whole body weight.
- Stand in front of a solid wall, up to two feet away that your hands can touch the wall.
- Place your hands up on the wall with the width same as your shoulders.
- Hold your waist and body straight and bend your elbows to lean towards the wall.
- Stop and hold the position when your face comes close to the wall.
- Hold for 5 seconds.
- Straighten your arms to push your body away from the wall.
- Repeat the steps for at least 20 times
3. Single Foot Stand
This exercise is to standing by one foot like a flamingo but you can hold a chair to prevent fall.
- Stand next to a steady chair and hold the back of it.
- Lift your left foot up and use your right foot to balance yourself as long as is comfortable.
- Put your left foot down and then lift up your right foot and use your left foot to balance.
- Repeat the steps for at least 20 times
Once you feel like your balance improved, try to do it without holding the chair for at least 10 times.
4. Knee Thrusters
- Stand with feet with width of shoulder-distance.
- Turn both feet to same direction and put the hips to follow like a shallow lunge posture.
- Bend the front knee to 90-degree angle and lift the back heel.
- Put your arms to a guard position in front of the chest.
- Lift the back knee up to hip height and and move hands in toward the waist.
- Return the foot to the floor
- Repeat the steps for at least 20 times
5. Bicep Curl
Biceps are the muscles that you use every day when you carry things or open and close doors. This exercise helps to strengthen your biceps.
- Stand with feet width of shoulder-distance and both hands hold dumbbells in lighter weight (around 5 to 8 pounds for women, 8 to 15 pounds for men).
- With your palms facing up, curl the dumbbells up towards your shoulder. Keep the elbows static while curling the weights up.
- Lower the dumbbells back down and keep a slight bend in the elbow at the bottom. Try not to swing the weight.
- Repeat the steps for at least 20 times
6. Tricep Extension
The triceps are the muscles you use every time when you do any kind of pushing movement. This exercise would help both triceps of your arms to be strong and balanced.
- Sit or stand, holding a dumbbells in both hands ( around 5 to 8 pounds for women, 8 to 15 pounds for men).
- Put the dumbbells back behind the head, with your arms bended at about 90 degree angle next to the ears.
- Slowly lift your arms up until straight overhead.
- Hold the arms for 5 seconds.
- Repeat the steps for at least 20 times.
7. Bird Dog
This exercise helps strengthen the abs and the lower back. However if your knees do not feel comfortable or you can't kneel, you may consider to skip this.
- Put your hands and knees on floor with your back straight and keep the abs pulled in.
- Lift the right arm up until it is in same level with your back. At the same time, lift the left leg up and straighten it also until it is in same level with your back.
- Hold the posture for 5 seconds, lower and return to the first posture.
- This time lift the left arm and right leg until level with your back like the second posture.
- Repeat the steps for at least 20 times.
8. Punching
Punching is a great exercise to warm up the upper body and get the blood pumping all over. You can keep it slowly and moderately while adjusting your speed and strength.
- Stand with feet with width of shoulder-distance apart and slightly bend the knees.
- Keep the abs pulled in to hold your center still.
- Hold your arms in to a guard position in front of the chest.
- Punch out one arm at a time at a steady pace.
- Return your arm to guard position and punch another arm
- Repeat the steps for at least 20 times.
Remember to seek for your doctor's advice before doing any exercise. It is recommended to plan the best senior workout routine for you ahead for your safely. Let's have fun doing these exercises and get a healthy senior lifestyle.
