10 Simple and Safe Exercises For Seniors
Exercise is essential for everyone, seniors included. Seniors who exercise regularly can maintain their muscle mass and improve their balance and posture — not to mention the broader health benefits, such as reducing pain, preventing disease, boosting their energy, and managing existing conditions. If you’re a senior who wants to maintain your mobility and enhance your overall physical health, exercise isn’t something you can skip out on.
Yes, sometimes exercise becomes a bit harder as your joints and muscles age, but there are plenty of exercises you’re still capable of! Of course, the exact workout routines that are best for you depend on your situation, so it’s best to consult with your doctor or physical therapist to determine which moves will help or potentially hurt you. That said, here are a few exercises for seniors that you may be able to attempt:
Exercises for Seniors: Workouts at Home
First, let's cover some workouts that require little to no equipment. Home workouts can be just as good as those in the gym; you just need to know how to take advantage of the objects and space around you.
One of the most significant benefits of home exercises for seniors is that you don’t have to go anywhere. Don’t worry about hopping in your car or asking someone to take you, or if the drive wouldn’t be worth it because the number of exercises safe for you to perform is limited. You can squeeze these exercises into your busy schedule and do them during any season of the year:
Yoga
Yoga is an all-encompassing and versatile wellness practice. It’s easy on your joints but still requires you to use your muscles, so it’s great for building strength and maintaining stability. You can follow along with a video program designed for the elderly that walks you through what you need to do for each exercise.
Wall Push-Ups
Don’t worry if you can’t get on the floor anymore to do push-ups — wall push-ups work fine! Just put your hands on a wall in front of your shoulders, bend your elbows to draw your face close to the wall, and push yourself back to work out your upper body.
Bodyweight Squats
Squats are fantastic for working out your lower body. You don’t need to use weights if you’re nervous about hurting yourself, so your body weight can do the trick. Keep your feet hip-width apart, bend your knees while keeping your upper body upright, and lower yourself to a chair before standing up again.
Step-Ups
Want to make sure you can continue using the stairs? Step-ups are simple exercises for the elderly that work out your lower body and can be a source of cardio. The move sounds self-explanatory, but you can follow along with more detailed instructions for proper form.
Walking
Walking is tried and tested. You can walk on a treadmill if you have one at home, or you can choose to go for a neighborhood stroll and enjoy some fresh air. Either way, walking is a form of light cardio, and you can use it as a time to call your loved ones, listen to an audiobook, or enjoy the companionship of a home concierge.
Workouts at a Fitness Center
Do you want some workouts that are a bit more advanced, or do you have a trainer to help guide you at a gym? You may choose to exercise at a fitness center to hold yourself accountable and find a sense of community, so here are a few senior exercises that require more equipment or coaching from a professional:
Pilates
Pilates is a low-impact style of exercise that emphasizes controlled movements, breathing, balance, and alignment. Some of the best core exercises for seniors happen to be pilates moves. It often requires inflatable equipment, but many fitness centers provide necessary tools and offer classes where you can follow along to make sure you’re performing every exercise correctly.
Light Dumbbell Training
Dumbbell workouts are a classic. You can do basic bicep curls, front raises, tricep extensions, and other exercises to build strength. You don’t want to strain yourself, though, so don’t try to lift too much.
Water Aerobics
Do you have joint pain that’s holding you back from working out? Water aerobics is advantageous for seniors because the water supports your body, taking stress off your joints while you build strength or get your heart pumping with exercise like flutter kicks.
Cycling
Cycling works out your leg muscles, but it’s also an incredible cardio exercise. You can cycle on a stationary bike in a fitness center, or sign up for spin classes. Riding a real one around and enjoying some nature (a healthy form of daily transportation, too!) is also a great alternative to indoor cycling.
Resistance Band Exercises
Resistance band workouts are possible at home, but fitness centers are likely to have some if you prefer not to buy your own. The ways you can stretch, push, and position resistance bands are almost endless, enabling you to work out most major muscle groups in more challenging ways than you can without equipment. Not all possible exercises may be appropriate for you, though, so be sure to get your doctor’s approval first!
Exercise is important for seniors’ physical health, and it provides mental health benefits, too. Which activities are you excited to try?