The fitness world has long been divided into two categories: exercises for the young and exercises for the old. Today, however, seniors are reclaiming their fitness rights, emphasizing safe and effective exercises they can use to stay fit while living independently at home or in an assisted living community. No matter your age, you can take advantage of these five safe and practical exercises to achieve optimum health in your senior years. Studies show that regular physical activity can help slow the aging process and even reduce the risk of chronic illnesses like cancer and heart disease, along with improving your overall quality of life. However, it’s important to choose exercises that are safe and effective for Golden-age adults. This article will outline a few such exercises to keep you moving at any age!
Chair Squats
Stand tall with your legs hip-width apart and hands clasped behind your back. Squat down, keeping your weight on your heels until you can no longer hold a 90-degree angle in your knees. Don’t allow yourself to slump forward; instead, keep your chest up and maintain good posture. Slowly raise back up to a standing position, using the control at all times. Rest for 30 seconds between sets of 10 repetitions.
Wall Push-Ups
Wall Push-Ups will work your chest and arms. You’ll need to have a wall or chair in front of you that is around waist-high. Step back with your feet, so there is tension on your arms, then lean into the wall or chair until your elbows are 90 degrees (arms parallel to the floor). Next, push off with both hands and return to starting position, making sure that your back remains straight as possible throughout. Wall Push-Ups will strengthen and tone your chest muscles, as well as provide a good toning workout for your biceps and triceps (arms).
Toe Lifts
Toe lifts are great for Golden-age adults who have problems with their balance or are not strong enough to do much of anything. You stand on one foot while raising and lowering your other foot and bending it at the knee. Squatting is an excellent exercise for aging adults since it strengthens their leg muscles and buttocks without putting too much stress on joints and bones. A perfect way to start is by standing in front of a chair, taking hold of its back, knees slightly bent as you squat down low enough so that your thighs are almost parallel to the floor, then rise quickly again. It’s a good idea to do several sets each day until you can squat down without difficulty.
Chair Yoga
Almost everyone can enjoy chair yoga, from those who struggle with mobility issues to highly mobile seniors. Just about any chair can be used for chair yoga, although some chairs are more ideal than others. A sturdy, supportive armchair is often best. The only equipment required is a yoga mat. Yoga exercises can be practiced in a seated position, lying down in bed, or on a mat on the floor. Chair-based asanas include cross-legged and kneeling postures that stimulate circulation and increase flexibility in your lower body’s joints and muscles. When practicing on an armchair, use pillows or blankets under your knees to protect them from strain if they’re weak or painful.
Walking
Walking is a natural form of safe and easy exercise to incorporate into your daily routine. It’s also very effective at burning calories, strengthening bones, and improving overall cardiovascular health. Better yet, it’s not something you have to do on a treadmill in a gym—it can be as simple as taking a walk around your neighborhood.
