10 Best exercises for Elderly Workout to Keep You Active and Healthy
As people age, their bodies become weaker and less flexible, making them more prone to joint pain and falling injuries than when they were younger. Fortunately, there are plenty of exercise routines designed specifically to help the elderly stay active and healthy without putting too much strain on their muscles and joints. Here are ten of the best exercises for the elderly that will help improve your physical health, keep you fit and mobile, and improve your mental well-being at the same time.
The Exercise Benefits of Elderly Workout
Being active and exercising regularly has so many benefits, especially for the elderly. It can help improve your mood, increase your strength and flexibility, reduce your risk of falls, boost your energy levels, and improve your overall health.
Back Elderly Workout
As we age, it’s important to keep our back healthy and strong. The following exercises are some of the best for working the muscles in our back.
1) Back Extension- Lie on your stomach with your arms outstretched to each side at shoulder height. Raise your upper body so that you are resting on your forearms and toes, like a push up position but without touching the ground with your hands or feet. Hold this position for 30 seconds then lower yourself slowly to rest before repeating.
2) Sit Ups- Sit on the floor with legs extended straight out in front of you and arms at each side supporting you from behind.
Core Strength for Elderly Workout
As we age, it’s important to focus on exercises that help maintain our core strength. This can help us avoid injuries, improve our balance, and make everyday activities easier. Some great exercises for core strength include planks, sit-ups, and Pilates.
Arms, Shoulders, Chest, & Triceps Elderly Workout
Exercising your arms, shoulders, chest, and triceps can help improve your posture, relieve pain, and increase your range of motion. Plus, it can help you stay independent and prevent falls. Here are some of the best exercises for the elderly to keep you active and healthy:
Wall push-ups: Stand with your feet shoulder-width apart and place your palms on a wall at shoulder height. Slowly bend your elbows and lower your body toward the wall.
Leg, Glutes, & Butt Elderly Workout
As we age, it’s important to keep our bodies active and mobile. That’s why leg exercises are so important for the elderly. They help strengthen our lower body, which can improve our balance and prevent falls. Plus, they help tone our glutes and butt, giving us a little extra lift. Here are 10 of the best leg exercises for the elderly
Ankles & Feet Elderly Workout
Walking is a great low-impact exercise for seniors, but it’s important to keep your ankles and feet healthy so you can continue doing it. To do this, start by doing ankle circles and point-and-flex exercises a few times a day. If you have any pain or swelling in your feet, consult with a doctor before starting these exercises.
Walking Your Way To Health
Walking is one of the best exercises for the elderly. It’s low-impact, easy on the joints, and can be done almost anywhere. Plus, it’s a great way to get some fresh air and sunshine. Start with a short walk around the block, and then gradually increase your distance as you get stronger.
Focus on Flexibility
As we age, it’s important to focus on exercises that will help maintain our flexibility. Not only does this help keep us active and able to do the things we love, but it can also help prevent injuries. Here are 10 of the best exercises for the elderly to help you stay flexible:
Senior Program
Welcome to the 4 Week Senior Program! In this program, I designed it to where we focus on Hip function, Ankle strengthening, Knee strengthening, and Core Engagement/Strength. In the process of making this, I had to keep in mind that some people may not be able to do as many reps/sets as others. Some people may be able to do more.
This program is designed to activate your lower body and its functions, so that you’re able to independently walk, move, get up out of chairs, etc.
Monday, Wednesday, and Friday are your Strength days. On the contrary, Tuesday, Thursday, and Saturday are your walking days. As I mentioned before, please feel free to add or remove reps/sets as you do the exercises.
When to do Elderly Workout
- For every exercise, make sure to engage the core. The core is the foundation of movement. Especially at an older age, you want to focus on core engagement, so that your body is able to access all of its function. This will lead to more balance, strength, and overall better health.
- You don’t need Any equipment for this program
Weeks 1-4:
Monday: Strength Work
Standing Hip Extension 2×10 Each Leg
Seated Hip Marching 2×30 Seconds
Knee Extension 2x 10
Standing Knee Flexion 2×10
Hip Side Raises 2×10
Lunges 2×5 each leg
Partial Squats 2×5 each leg
Sit To Stand 2×5-10
Ankle Circles 2×10 Circles Each Way
Calf Raises 2×10
Trunk Rotation 2×20 Seconds
Cross Trunk Rotation 2×20 Seconds
Tuesday: Walk 5-10 Minutes
Wednesday: Strength Work
Standing Hip Extension 2×10 Each Leg
Seated Hip Marching 2×30 Seconds
Knee Extension 2x 10
Standing Knee Flexion 2×10
Hip Side Raises 2×10
Lunges 2×5 each leg
Partial Squats 2×5 each leg
Sit To Stand 2×5-10
Ankle Circles 2×10 Circles Each Way
Calf Raises 2×10
Trunk Rotation 2×20 Seconds
Cross Trunk Rotation 2×20 Seconds
Thursday: Walk 5-10 Minutes
Friday: Strength Work
Standing Hip Extension 2×10 Each Leg
Seated Hip Marching 2×30 Seconds
Knee Extension 2x 10
Standing Knee Flexion 2×10
Hip Side Raises 2×10
Lunges 2×5 each leg
Partial Squats 2×5 each leg
Sit To Stand 2×5-10
Ankle Circles 2×10 Circles Each Way
Calf Raises 2×10
Trunk Rotation 2×20 Seconds
Cross Trunk Rotation 2×20 Seconds
Saturday: Walk 5-10 Minutes
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