As we age, mobility decreases and we struggle to find a means of not only exercising, but restoring that mobility. However, slow, safe exercises have been proven to be beneficial for older age groups. They can help maintain or boost muscle, develop better balance, prevent falls, improve mental health, reduce symptoms of dementia, prevent strokes, and much more. Finding the right exercises can be tough – so we’ve put together this guide to the best exercises for elderly individuals to help restore mobility and increase overall wellbeing.
Tips for elderly exercise (and what to avoid)
Before we jump into the exercises, there are a few things to keep in mind:
- Start slow – use the first 5 minutes to warm up and prepare the body
- Make exercise social – walk with a group, or connect digitally during your workout. It keeps you accountable and makes the whole process more enjoyable
- Try sitting in a comfy chair while exercising – this can be really beneficial for those who struggle with balance or standing
- If you’re over 65, avoid squats with weights, bench presses, leg presses, long-distance running, abdominal crunches, deadlifts, upright rows, high-intensity interval training, and power cleaning – unless your doctor has specified otherwise
Exercise #1: Stretching
Stretching is an easy way to keep falls, aches, and pains at bay, as well as developing better flexibility. Some options:
- Tricep stretches: Lift your left arm over your head and bend your elbow, placing your palm against your back. Use your right hand to clasp your bent left elbow. Hold for 10-30 seconds then switch arms.
- Shoulder stretches: Stand straight, bring both hands behind your back, and clasp your fingers together. Push your hands further away from your lower back and lean backwards slightly.
- Back stretches: While sitting on a chair, cross your right leg over your left with your right ankle resting on your left knee. Relax the right side of your hip and gently press down on your right knee. Hold for 20-30 seconds.
Exercise #2: Walking
Light walking is an easy cardio exercise that anyone can do and is often recommended for older individuals. It’s perfect to do in groups, by yourself, or with a family member. Flat ground and smooth paths are ideal, but trails with great views make it even better.
Exercise #3: Lightweight training
Lightweight training can help maintain muscles and increase strength and endurance. As we get older, we start to lose some muscle fibre, making this the perfect non-strenuous workout for seniors. If you already have light weights at home, this option is ideal.
Exercise #4: Wii Console
A Wii Console may not sound like exercise, but it’s actually one of the most enjoyable ways to integrate fitness into your life. Games like Wii Tennis involve big movements and encourage physical activity in a comfortable, fun way. It can be made into a social event – grandkids will love joining in. Studies have found video games stimulate parts of the brain that handle reaction time and spatial awareness.
Exercise #5: Chair yoga
Chair yoga is a low-impact form of exercise that improves muscle strength, balance, mobility, and flexibility. It puts less stress on the muscles, joints, and bones than conventional yoga, making it accessible in older age. Great options include the overhead stretch, seated cow stretch, seated cat stretch, and seated twist.
Exercise #6: Water aerobics
Water aerobics are incredibly popular for all ages, and particularly great for seniors. The buoyancy of the water means less stress on joints, while the natural resistance eliminates the need for weights. It can improve strength, flexibility, and balance. Aqua jogging – simply walking or jogging up and down a pool – is a simple and effective option if you prefer not to exercise in a group.
Exercise #7: Balance ball training
Balance balls are perfect for developing and maintaining core strength and balance. They work your core, strengthening associated muscles so that your spine is supported – resulting in better posture and overall stability. A wide variety of online tutorials and classes can guide you through the process from home.
Exercise #8: Dancing
Dancing is a genuinely effective and enjoyable exercise for seniors. It involves coordination, rhythm, and spirit, with the same results as walking, stretching, and toning. There are so many styles to choose from – and if you have a significant other or a friend who’s up for something new, it’s a perfect bonding activity. Even Zumba classes are an option. All you need is 10 minutes of dancing at regular intervals to get the benefit.
Exercise #9: Resistance bands
Resistance bands are stretchy strips of rubber that add resistance to workouts with reduced stress on the body. They’re user-friendly and accessible for all ages – great for strengthening your core, improving posture, mobility, and balance. They’re also inexpensive and perfect for at-home exercise.
Exercise #10: Power-assisted workout machines
Get the benefits of physical therapy, a gym, and a health studio – without the discomfort of a gym or the costs of a physio or chiropractor. Power-assisted machines, like the ones at Easy Exercising, replicate pilates movements, stimulating your body’s metabolism and removing fluid retention. They realign your body into the correct position and gently exercise those muscles and joints that have been incorrectly stressed or require healing.
The machines carry the bulk of the exercise load so that your muscles and bones can exercise without worsening your injuries. This makes power-assisted exercise a particularly good fit for people recovering from hip or knee replacement surgery – the load is controlled and the movement is guided.
For optimum results, try Easy Exercising. We offer the support of a qualified practitioner who will monitor, assist, and offer guidance while you exercise. You’ll receive an exercise and nutrition plan specifically tailored to relieve symptoms of cardiovascular health issues, posture problems, and joint and injury pain – in a friendly community of familiar faces.
“Easy Exercising has everything you need to get up and moving. They help you to exercise, without stress and strain on your body. They offer you a chance to talk, laugh and have fun with other people, like yourself. So if you are sitting at home, feeling that this is it, that it was only going to get worse as you get older – well this is how we were, before we heard about Easy Exercising.” – Sandra
It’s common, as we age, to lose our ability to move and exercise freely. But it doesn’t have to be that way. Safe exercises can be enormously beneficial for the health and wellbeing of older adults, and there are many more options than it may seem. If you need the support of a qualified practitioner and power-assisted machines that’ll do the work for you, contact Easy Exercising today.
Recent Comments