As we age, it becomes more and more important to maintain an active lifestyle. Many senior living communities have fully equipped fitness centers that provide a perfect environment for engaging in different physical activities.
However, you shouldn’t only restrict yourself to high-intensity and trainer-supervised exercises. There are plenty of low-impact exercises that older adults can do by themselves every time they step into the fitness center. Let’s look at some of them below.
Exercises to Improve Balance
The CDC recommends balance exercises at least three times per week to reduce the risk of falls. These activities can improve your ability to withstand the forces that lead to falls.
Balance exercises that you can do by yourself include:
- Walking heel-to-toe (watch how it is done here)
- Marching
- Single leg stand
- Back leg raise
- Practicing standing from sitting
Strength Training
Oftentimes, different types of exercises usually provide real life benefits. For example, strengthening the leg muscles, back, and abdomen improves balance. Therefore, when you strengthen certain muscles, your balance equally gets better.
Popular strength training exercises for seniors include:
- Wall push-ups: Place your hands on the wall shoulder-width apart. Bend your elbows to lean closer to the wall and push back to the original position.
- Shoulder blade squeezes: Stand/sit with your back straight and gently pull your shoulder blades together. Hold the position for a few seconds before releasing.
- Calf raises: The physical movement of raising your tip toes and lowering your heels back to the ground.
- Toe taps: Stand in front of a sturdy step. Tap one foot on top of the step, then bring it back down. Alternate the feet in a steady rhythm.
Exercises to Improve Mobility
Mobility exercises help seniors retain flexibility and agility, making daily tasks more enjoyable and manageable.
Here are some practical mobility exercises you can try:
- Neck Stretches: Tilt your head to the right, left, backward, and forward. Hold each stretch for at least 15 seconds to relieve tension in your neck.
- Ankle Circles: Sit in a chair with both feet flat on the ground. Lift one foot and rotate your ankle in a circular motion. This exercise promotes ankle strength and flexibility.
- Shoulder Rolls: Move your shoulders backward and forward in slow, controlled circles. This reduces stiffness and helps improve shoulder mobility.
- Hip Rotations: Hold onto a firm surface for support while standing or seated. Rotate your hips in a circular motion. This exercise eases lower back discomfort and enhances hip mobility.
- Knee Lifts: While standing, lift your knees one at a time. Do this at least 20 times. You can hold on to a chair or something stable for support.
- Seated Leg Lifts: Sit in a comfy chair with your feet flat on the ground. Gently lift one leg as high as you can while keeping it straight. Hold on for a few seconds, and then lower it back down. Switch legs and repeat. This exercise enhances thigh and hip mobility.
With these gentle exercises you can increase mobility and stay active. Remember to consult your caregiver or fitness trainer before starting a new workout routine.