Your body loses strength as you age because of declining muscle mass and loss of bone tissue.
This makes seniors susceptible to fractures and joint problems due to falls and sudden bumps.
However, there are ways to slow muscle loss as you age. This includes eating a healthy, balanced diet and staying active.
There are a number of exercises seniors can do to improve their strength and maintain mobility of their joints.
1. Aerobics
Aerobic activity is very beneficial for seniors since it increases their range of motion, reduces blood pressure, maintains joint movement and aids in weight loss.
It is also associated with lower stress and anxiety levels along with higher energy levels.
Regular aerobic activity can increase both upper and lower body strength which improves balance and helps with fall prevention.
Some great aerobic exercises include,
- Water Aerobics – Water aerobics is great for seniors with arthritis and joint issues since it puts less stress on the joints. Furthermore, it improves flexibility and balance.
- Dance Cardio – This is a fun exercise to get your heart pumping and burn calories. It is ideal for seniors who don’t prefer traditional workout routines and like to exercise in a group setting.
2. Pilates
Pilates is great for seniors since it is a low impact form of exercise compared to other exercises like cardio.
It can help reduce aches and pain which affect the elderly.
A strengthened core can lead to better balance and improved posture.
In case of arthritis, pilates can help keep the muscles and bones strong and pain free.
Some of the best pilates exercises for seniors include,
- Chair pilates
- Single leg circles
- Spine stretch
- Side circles with legs
In fact, exercises like pilates and yoga are being implemented in assisted living facilities to help keep seniors physically fit and mentally healthy.
You can check whether any of the assisted living facilities near you offer exercise programs.
3. Side Leg Raises
Side leg raises have several benefits including better range of motion in the hips, improved flexibility, balance and stability.
They help strengthen the core and leg muscles of seniors.
Stand with your feet slightly apart and keep a chair in front of you. Holding onto the chair, slowly raise your right leg while keeping your back straight.
Lower it slowly and repeat for a few times.
4. Wall Pushups
Wall pushups are a great exercise for seniors since they are easier than traditional pushups.
They help strengthen the core along with the hip muscles, biceps and triceps.
Stand in front of a plain wall. Place both your hands on the wall at shoulder height and slightly greater than shoulder width.
Lean forward slightly and keep your feet planted as you bring your body towards the wall. Push back gently.
Repeat this exercise 10-15 times.
5. Resistance Band Workouts
Resistance band workouts are very suitable for seniors since they can be easily performed at home and are beginner friendly.
These exercises improve mobility, flexibility, and balance. There is also no need to spend a ton of money on equipment or materials.
A major advantage of resistance band workouts is that it can be modified according to the capability of the senior.
You can easily adjust the intensity level and choose from light, medium and heavy resistances.
6. Walking
Seniors who are unable to perform intense exercises can consider walking since it is less stressful on the body.
Walking every day for 30 minutes can prevent weight gain, strengthen joints and reduce risk of diseases like heart disease, diabetes, stroke and osteoporosis.
7. Dumbbell Strength Training
Dumbbell strength training exercises help seniors strengthen their different muscle groups including both the upper and lower body muscles.
They also help manage symptoms of back pain and osteoporosis along with contributing to better joint health, balance and stability.
8. Shoulder Rolls
Shoulder rolls help in strengthening the shoulder, neck and upper back muscles. They also help in improving posture and decreasing pain.
Seniors can perform shoulder rolls while sitting or standing.
Rotate your shoulders upwards and downwards in the forward direction. After a few repetitions do the same in the backward direction.
Conclusion
If any of the above exercises are too intense for the senior, make sure to modify it accordingly.
If necessary, consult with your doctor before performing any of the exercises.