Staying active as you age is a fantastic way to maintain well-being and increase your quality of life. Physical activity can help you boost physical strength, increase mobility, maintain independence, reduce the risk of falls and enhance your overall health. Various exercises for older adults make it easier to engage in a safe, active lifestyle.
Stretching is a gentle way to start each exercise session, and it can help increase your range of motion. You can warm up with the following stretches.
Place your feet hip-width apart, and stretch your arms above your head with your fingers interlaced or your palms touching. Gently lean to the left and hold this position for 20 to 30 seconds before returning to the center and repeating the stretch on your right side.
With your feet hip-width apart, raise both arms above your head, and bend your left arm behind your head. Use your right hand to gently pull the left arm farther to the right. Hold for 10 to 30 seconds before repeating this stretch for the right arm.
Stand with your feet at hip’s distance apart, and extend your left arm across your body. Use your right hand or forearm to draw the left forearm closer to the body, and hold this stretch for 10 to 30 seconds. Repeat on your right arm.
Step one foot out in front of your body, keeping your heel on the floor and your knee straight. You can hold on to a chair or counter if you need additional support. Keep your back straight and lean forward, hinging at the hips until you feel a stretch in the back of your leg. Hold this stretch for 30 seconds, and repeat for your other leg.
Seated exercises are excellent low-intensity activities you can do. Try the following chair exercises for older adults to increase your physical activity throughout the day.
Keep your toes and the balls of your feet firmly planted on the floor and lift your heels, keeping them raised for two to three seconds before lowering them. Repeat this 20 or more times to work your calf muscles.
With your heels on the floor, lift your toes high enough to feel a stretch in your shin. Lift your toes 20 times, and repeat this set if you feel comfortable doing so. This exercise helps increase blood circulation and strengthen your leg muscles.
With your feet planted flat on the floor in front of you, contract your quadriceps muscles and lift your right leg so that the back of your thigh and knee raise 2 or 3 inches off the chair. Raise and lower your leg eight to 12 times before repeating this exercise for your left leg.
Hold a dumbbell in each hand with your palms facing forward, arms hanging at your sides and shoulders relaxed. Keep your elbows close to your sides as you slowly bend them to bring the dumbbells toward your shoulders. Raise and lower the dumbbells 10 to 20 times based on your comfort level. Remember to keep your torso stationary and your back straight for each bicep curl.
Core exercises can help stabilize the lower back, increase balance and stability, and make everyday movements easier. Practice the following exercises to work your core muscles.
Stand or sit on a chair with your feet hip-distance apart. Twist your torso to the right and then the left, keeping your hips stationary. If you’re standing, keep your knees slightly bent while performing this exercise. Repeat the twist 20 or more times total based on your comfort level.
Stand with your feet at a comfortable distance apart, and rest your arms at your sides. Slightly brace your abdominal muscles and draw your belly button toward your spine to engage your core muscles. With your core engaged, gently bend to the right side so your torso leans toward the right arm. Do 20 or more repetitions before working your left side.
In a standing position, bend your elbows and clasp your hands together. Twist your torso as you swing your hands to the right side and raise your right knee. Repeat this on the left side, raising your left knee as you swing your hands and twist your torso to the left. Continue alternating this move on both sides of the body, completing 20 repetitions on each side.
Maintaining balance is essential because it can reduce the chance of falls, helping you maintain more independence and a higher quality of life. Try the following exercises to increase or maintain balance.
Stand with your feet shoulder-width apart, and place one hand on your chest. You can also place your other hand on your chest or use it to hold on to a chair for stability. Bend your right leg and place the sole of your foot against the inside of your left thigh or knee, creating a triangle shape. Hold this pose for 30 seconds or longer, and switch to your other leg. Repeat this pose three times on each leg.
The flamingo stand can help build your hip muscles and stabilize your core. Stand with your legs shoulder-width apart, and place your hands on a wall. Raise one leg up to your hip and lower it, repeating this motion with your other leg. You can increase speed or raise your legs higher if it feels comfortable. Repeat each leg lift 10 to 20 times.
With your legs shoulder-width apart, stretch your arms out to the sides. Slowly lift one knee up, and straighten your leg in front of you. Hold this stance for 30 seconds, relax and repeat three times on each leg. You can hold on to a chair for extra support if you need to.
Lunges help strengthen your ability to step backward or forward to catch your balance when walking. Put your hands on your hips and stand with your feet hip-distance apart. Step your right foot forward and bend at the knee, lowering yourself until your right thigh is parallel with the floor. Hold this pose for 20 to 30 seconds and slowly return to the standing position. Repeat this lunge on the left leg, and continue alternating to complete five to 10 lunges for each leg.
Regular exercise increases strength, mobility and balance to help you stay healthy and continue your regular activities with ease.
Elm Terrace offers retirement living, personal care, memory care and skilled nursing to support healthy, active aging in Lansdale, Pennsylvania. Whether you reside in one of our beautiful private residences or our supportive nursing care facilities, we help you maintain independence and enhance your quality of life.
When you start your next chapter at Elm Terrace, you can continue enjoying your favorite hobbies and maintain an active lifestyle. We take care of your living, maintenance and health care needs so you have time to focus on your personal interests. Contact us to learn more about our retirement and nursing care options and how we can help you continue an active lifestyle.
