Seniors refers to individuals who are older, it is used to describe older adults from age 65 and above. Physical exercises for seniors are crucial because they help them retain flexibility, prevent stiffness, and help promote mobility. Aging can affect balance, which increases the risk of falls, some exercises focus on balance, this exercise can help mitigate the risk of falling and improve balance. Here are six (6) exercises suitable for seniors.
Walking
This is a low-impact exercise, you can start with a brisk walk for about 10-15 minutes, and as time goes on, you can increase the duration. Walking helps improve cardiovascular health, enhances mood, and helps maintain joint flexibility.
Chair Squats
This is done by standing in front of a study chair, lowering your body towards the chair as if you’re sitting down, then standing back up. Repeat for about 10 times. Chair squats are important in strengthening leg muscles, particularly the quadriceps and glutes, aiding in everyday movements like standing and sitting.
Armchair Push-ups
Sit on the edge of a sturdy chair, with hands placed on the armrests. Push down to lift your body, then lower, repeat 10-15 times. Armchair strengthens the upper body muscles, including the chest, shoulders, and triceps, assisting with activities involving pushing and lifting.
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Stretching Exercises
This includes neck stretches, shoulder rolls, and gentle side bends. Hold each stretch for 15- 30 seconds, focusing on breath and flexibility. The stretch helps maintain and improve flexibility, reduces muscle stiffness, and enhances the joint range of motion.
Tai Chi
This involves slow controlled movements in a sequence. Doing Tai Chi, you plant your feet on the ground and shift your weight from the right to the left leg as you perform various movements that flow from one to the next. Tai Chi enhances balance, and flexibility, it also promotes relaxation and reduces stress.
Seated Leg Lifts
Sit on a chair with feet flat on the floor, lift one leg straight out in front, and hold for a few seconds, then lower, repeat 10-15 times on each leg. This exercise strengthens the leg muscles, improves stability, and supports daily activities like climbing stairs and walking.
Exercises not only offer physical benefits for seniors, it also contributes to their mental well-being. It is important to always start with low-impact exercise, and always consult your health care provider, especially for seniors with underlying health issues.