No matter what age you have, exercise is important at all times in life. But, when you age, it becomes more important to remain active through exercises. It is required because physical activity helps in improving flexibility and also reduces the risk of various health problems.
Doing exercises does not mean you have to do heavy workouts; even 10 minute exercise for seniors is enough to improve confidence in remaining mobile and strong on your feet. These exercises help seniors to stay independent as they get older.
For seniors, taking part in physical activity on the regular basis can help in maintaining muscle mass, increasing bone density, and improving balance, posture, and flexibility. Moreover, home workout for seniors also work effectively in reducing pain, depression, and also helps in preventing falls.
Here, you will learn about 10 minute exercise for seniors and other information about home workout for seniors.
Table of Contents
You can plenty of exercises that can help in improving the stability, strength, and balance of seniors. Some of them are:
In this exercise, you have to pretend that you are going to sit down on a chair. This 10 minute chair exercise for seniors can help in strengthening the entire lower body.
For this, you just have to stand in front of your chair and keep your feet as far apart as your hips. Now, bend your knees in the way that your shoulders and chest remain upright. After this, lower your bottom so that you can sit down on the chair. Then, take your body back to the standing position.
If you are looking for an easy home workout for seniors, then wall push-up is a great exercise that helps in strengthening the entire upper body by giving more focus on the arms and chest. For this exercise, you don’t need to get down on the floor and also you don’t need to worry about stuck somewhere.
For this, you have to stand in front of the wall at a distance of up to 2-feet or you can stand as close as you want. Then, place both hands on the wall in front of your shoulders. Make sure that your body should be straight and then bend your elbows in a way so that you can easily lean towards the wall. You have to stop when your face comes closer to the wall and then, keeps your arms straight to push the body away from the wall.
This 10 minute chair exercise for seniors is similar to flamingo standing but is less dangerous.
In this exercise, you have to stand behind an unmoveable chair and hold the back for support. Then, puck up your left foot and try your best to keep standing by balancing the right foot as long as you feel comfortable. Now, keep your left foot down and do the same with the right foot by balancing the left foot.
You must have the goal to stand on one foot for a 1-minute without taking the support of the chair.
This exercise for seniors involves ballerina-like posture. It helps in strengthening legs and also improves balance.
To do this exercise, stand either beside or behind an unmoveable chair or counter. Now, place your hands on the back of the chair or on the surface of the counter for support. Now, start pushing yourself upwards onto your tippy toes. Try to keep them as high as you are comfortable with. Then, get back to the flat foot. Repeat this 8-10 times in one session.
Balance exercises not only help in building strength, but are also effective in improving posture, stability, and coordination. They also help in reducing the risk of falling or bumping into things. Have a look at some of the easy home workout for seniors to improve their balance.
In this exercise, you have to stand by keeping your feet hip-distance apart. Now, lift your arms in the way that they extend out on both sides. Then, you have to lift your left foot from the ground and start bending your knee slowly so that your heel comes toward your bottom. Remain in the position for up to 30 seconds.
Repeat the same steps for the right foot. Perform this exercise 3-4 times with each foot.
Transfer your body weight on the right foot and slowly start lifting your left foot by extending it forward. Remain in this position for 10-15 seconds. Also, try your best to reach your hands in the direction of the extended foot. Now, get back to the initial position and shake your legs to relax them.
Repeat this exercise 3 times with your left foot and then perform the same with the right foot.
When doing this exercise, make sure not to place your foot on the knee. Stand straight and start transferring your weight on the right foot. Keep your left foot on one side and lift your heel or you can keep the sole of your foot contrary to the ankle or thigh.
You can place your hands in a position that makes you feel comfortable. Hold this position for 1 minute. After this, repeat the same on the opposite side.
Heel-to-toe walks help in strengthening the legs and work great in improving balance. Simply, stand straight on your heels while pressing yourself on the wall. Now, place the left foot in front of the right foot in the way that heel of the left foot touches the toe of your right foot. After this, place your right foot in front of the left foot in a similar way.
You have to continue this exercise for 20 steps in one session.
For seniors at an age of 65 years or older, it is recommended to do at least two and a half hours of moderate exercises every week. It can be brisk walking or any simple and easy exercise. This comes out to be an average of around 20-30 minutes on each day of the week.
It is also important to keep performing physical activities or strength training for nearly 2 days a week. The seniors must work on improving their balance and flexibility using simple home workout for seniors. They can also make a regular practice of performing 10 minute chair exercises for seniors every day without stressing their body.
Incorporating physical activity into the daily routine can also help a lot. These include using stairs instead of the elevator, park your vehicle away from destination, walking your dog, spend some time working in the yard, walking or biking nearby places or garden instead of driving, etc. You can also do light exercises while watching television.
It is highly recommended that seniors should move more all through the day and sit less. They must themselves engage in one or another activity or doing 10 minute exercise for seniors can also help them a lot. This way, they can gain some health benefits as well. These benefits will increase as they do more physical activities throughout the day.
This exercise helps in strengthening hips, thighs, and buttocks. Just stand behind an unmoveable chair or the counter. Hold it and keep your feet slightly apart. Now, breathe out and start lifting your leg out to its side. Then, breathe in and return your leg to the initial position. Now, repeat the same 10-15 times on each leg.
This exercise helps in strengthening the thighs and knees. Just sit straight on the chair in the way that your back is supported on the back of the chair. Now, lift your heels off the ground. Take a rolled towel and place it under a knee. Breathe out and lift the same leg off the ground slowly in the way that the toe of that leg is pointed towards the ceiling. Hold this position for 1-2 seconds and then breathe in and keep the leg down.
Repeat these steps 10-15 times for each leg.
This exercise is beneficial for stretching the hamstrings and lower back. Simply lie on your back either on the bed or on the floor. Now, bend your knees in the way that your feet are placed on the bed or floor. Keep your hands forward behind the knees and bring both knees towards the chest. Be in this position for 10-30 seconds. Repeat this exercise 3-5 times in one session.
Yes, the exercise bike is good for seniors. It is a versatile machine that can be used by people of any age. Exercise bike generates minimum impact and works gently on the joints, so it is completely safe for seniors.
The regular use of an exercise bike helps in improving various health problems. These include lower heart rates, better blood circulation, improve ability to breathe, reduce soreness and stiffness in the legs, improve upper body strength, reduce risk of diabetes, improve joint health, promote good cholesterol, and also help in preventing Alzheimer’s.
It is never too late to work on the home workout for seniors. 10 minute chair exercise for seniors can help a lot in boosting their health. Also, try to do some kind of physical activity all through the day. It would better to stick to your routine.
At the same time, make sure to follow a nutritious diet and be positive towards your life.
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