Many seniors don’t realize there are exercises for seniors to regain their youth and simple enough to help regain balance and stability to remain independent. Many seniors think they’re either too old or their health is not good enough to perform exercises. That’s why it’s important to maintain an exercise routine throughout your senior years that will ensure your stability and ability to function with little assistance.
Covering a few exercises to increase strength that will improve flexibility, stability, and balance also strengthening bones, muscles, and immune system while improving lung function, blood pressure, and arthritis. Begin with warmup exercises that will get the blood pumping while stretching the muscles.
Standing or sitting with arms outstretched at shoulders, bring hands into the chest and extend again. Repeat 10-15 times. Walk or jog in place for 5 mins. Standing with arms by the side, back straight, roll the shoulders forward 10x, roll back 10x, then roll the head from side to side stretching the neck muscles.
- Stand in front of a sturdy chair with feet shoulder length apart and arms outstretched in front with the back straight, lower body until buttocks touch the chair, without sitting, return to a standing position. Repeat 10-15 times.
- Standing, facing a wall a few feet back, with feet shoulder-width apart, hands flat on the wall, back straight, bring the chest into the wall in a push-up fashion and return to the original position. Repeat 10-15 times.
- At stairs with a rail if needed, just for support, apply the right foot on the step, bring left foot up to the right foot and back down again. Repeat 10-15 times, repeat with the opposite foot.
- Bicep curls – Using an object of 2-3 lbs. in each hand as weights, with feet hip-width apart, hold the object with hands facing thighs, bring 1 hand towards the shoulder, in a twisting motion as the weight is raised toward the shoulders. Hold for 2 seconds and lower to the original position. Repeat with the opposite arm, 12-15 times with each hand.
More exercises will be added in the next post.
Information provided: Janes, Robert