5 Easy At Home Exercises For Seniors
Seniors should be exercising regularly unless advised otherwise. Whether or not they are still active, or have limited mobility, there are exercises that may be adapted to all skill levels. Not only is exercise good for physical health, but also mental health. Below are five exercises seniors may do from their home.
5 Easy Home Exercises
- Take a Walk – The best way to receive multiple health benefits is to get moving! Start by taking a 15-minute walk each day. Build your way up to 30 minutes. A brisk walk a day can reduce the risk of heart disease.
- Resistance with Light Weights – Incorporating light weights or elastic bands can help to develop muscle. Plus bonus, you can do this from the comfort of your very own home! Sit or stand with feet on the floor. Have your weights at shoulder height with palms facing forward. Lift the weights above your head and repeat. Aim to do two sets with reps of 10. You can increase the number of reps, or sets that you perform over time.
- Leg Raises – Simply stand next to a chair that is waist level with you. Place one arm on the back of the chair. Plant the foot of the same arm that is holding onto the chair. Place your other arm on your hip. Slowly lift and lower the leg that your arm is resting on behind you (without leaning forward). Hold for a moment and then lower the leg. Repeat. Aim for two sets of 10 reps each. Then repeat with the opposite leg.
- Bicep Curls – As you age, strength is oftentimes lost. Lifting everyday objects can become a challenge. Bicep curls will strengthen the muscles involved with these movements. You may sit or stand. Simply start by holding the weights down by your side with palms facing up and elbows tucked in. Bend your elbows and lift the weight towards your chest. Hold at the top for approximately two seconds, then slowly lower the arms. Do a set of 10 and then repeat for another set. You can do this with one arm at a time, or both together at the same time. Start with lighter weights then move your way up as you progress.
- Yoga – Not only is yoga great for the body, but it also does wonders for the mind. Make an effort to save some time to do some stretching on the mat. Within no time, you will see improved balance and flexibility. There are numerous yoga poses and several that can be adapted to work best for your body.
If someone is worried about their safety, they can always contact a healthcare professional to advise them ahead of time.