The benefits of pursuing regular at-home workouts have always been touted by experts as critical for maintaining good health. This advice becomes especially important for seniors, because aging can take such a toll on overall health. According to the Centers for Disease Control, there are benefits both immediate and long-term for those 65 and older who pursue a routine of daily moderate at-home exercises.
The immediate benefits of exercising for seniors include:
- Improving the quality of your sleep
- Helping reduce blood pressure
- Experiencing less anxiety
There are even more long-term benefits for seniors who engage in at-home workouts:
- Improves brain health including reducing the risk of developing dementia and Alzheimer’s disease
- Reduces the risk of experiencing depression
- Improves heart health including a reduced risk of having heart disease, a stroke or type 2 diabetes
- Reduces the risk of developing cancer, including many types of cancer such as bladder, breast, colon, kidney, and more
- Guards against weight gain
- Helps increase bone strength
- Improves balance and coordination to protect against falls
- Boosts immune function, according to recent research findings
Weekly Physical Activity Recommendations
The CDC recommends that those 65 and older get at least 150 minutes of moderate exercise per week or 75 minutes of vigorous exercise per week. At least two days per week, seniors should do exercises that strengthen muscles and enhance balance. Vigorous exercises such as running, playing tennis, playing basketball, swimming laps, and other more intensive workouts are great for those over 65 who are in good shape and used to a more robust exercise routine. However, many seniors can get all the benefits of a vigorous workout routine by pursuing moderate at-home exercises on a regular basis.
Regular Exercise Helps Keep Seniors Healthy
The at-home workouts most beneficial for seniors fall into three categories – aerobic, muscle-strengthening and exercises that enhance balance. Seniors should try and incorporate exercises in each of these categories at least five times a week for 30 minutes. It may take a few weeks for exercising to become a habit, but once you begin to experience the benefits, you may actually look forward to your daily routine. There are scores of exercises for seniors depending on your general health.
The following are some simple at-home exercises you can pursue or ones that caregivers and loved ones can show to their patients.
Daily Activities That Count as Moderate Exercise for Seniors
To reach 150 minutes of moderate-intensity exercise, seniors may also count a routine chore or fun activity as part of your physical exercise program. Some examples of these activities include:
- Mowing the grass
- Raking Leaves
- Dancing to music
- Walking – take a brisk 30-minute walk to the store, for instance
- Moderate trail hiking
- Taking a Yoga class designed for seniors
- Riding a stationary bike or biking outside on flat terrain
- Taking a class in water aerobics
Moderate Cardio At-Home Exercises for Seniors
Cardio or aerobic exercises elevate your heart rate and respiration. However, they should not be so intense that you lose your breath. Seniors who are just starting out should take frequent rests between each few minutes of exercises.
In addition to walking, biking and other daily activities listed above, the following are some easy exercises seniors can do at home that also offer balance and muscle strengthening benefits. Do these several times a day for a few minutes at a time to reach your goal:
Marching in Place: This exercise helps build your core strength and is also good for balance.
- Standing straight, bring your knees up to hip height, if you can, and march in place at a pace that elevates your heart and breathing without too much strain
- Take breaks every few minutes
- You can make this exercise a bit more rigorous by punching the air with alternate fists as you march – as you raise each leg, punch forward with your opposite fist
Step and Toe Tap: This exercise helps strengthen hip and leg muscles as well as building stamina.
- Stand with your feet apart at hip-width and bend your knees slightly.
- Step to the left, bring your feet back together and tap your left toe.
- Do the same on the right side – step to the right, bring your feet back together and tap your right toe.
- If you can squat lower, this exercise will have even more muscle-strengthening benefits.
Step Back: This exercise is a low-impact cardio activity
- Stand with your feet apart in alignment with your hips
- Step back with one leg, while raising your arms to chest level
- Bring your leg and arms back to the original position and repeat the step back with your other leg and arms
- You can increase the pace and raise your arms over your head for more cardio effect
Wall Push-Ups: This is an excellent cardio and muscle-building exercise
- Stand at arms-length facing a strong wall
- Put your hands against the wall a little wider apart than shoulder width
- With your body straight, lean forward while bending your elbows and putting your chest near the wall
- Take a short pause with your chest near the wall then push back into your original standing position
- Repeat this action for the predetermined number of repetitions
Exercise Equipment for at-home workouts
There are a variety of exercise products that will help seniors pursue moderate cardio exercises at home, including:
- Lightweight pedal exerciser that you can move to any room in your house and use while you are at your desk or watching TV.
- Exercise resistance bands are great for strengthening muscles and providing resistance that boosts the benefits of stretching exercises.
- Ankle and wrist weights add muscle strengthening to your daily walks or at-home exercises.
- Stationary bicycles are a great exercise tool for seniors – especially recumbent bikes which are easier for most seniors to use.
- Treadmills provide low impact exercise that adjusts to a seniors preferences and abilities
Chair Yoga for Seniors Builds Balance and Muscle Strength
Yoga is a great way for seniors to build muscle strength and balance – both essentials for living a longer, healthier life. Yoga can also have a calming effect and relieve stress if done on a regular basis. Chair yoga at home is a great way for senior beginners to become familiar with this ancient practice. Using a straight-back chair with no arm rests, try the following easy chair yoga at-home exercises.
Arm Stretch
- Start in a seated position, with your back straight and arms at your side
- Inhale deeply while stretching your arms over your head as high as possible
- Hold this position for a couple of seconds and then bring your arms down as you exhale
Forward Bend
- Sit up straight with your knees touching and your feet flat on the floor
- Breathe deeply and extending your arms above you as you exhale, bend forward slowly, while extending your back as much as you can and bringing your arms down to your feet
- Hold this position while you take a few breaths and then return to the upright position
Cat Pose
- Sit with your feet on the floor and at hip-width apart and your hands resting on your knees
- Inhale deeply and as you exhale round your back and lower your chin onto your chest
- Take several breaths in this position and as you exhale slowly bring your head up and straighten your back
Cow Pose
- Sit toward the front of your chair with your feet on the floor at a hip-width apart, while you rest your hands on your thighs
- Inhale deeply and arch your head and back toward the back of the chair slowly – try to extend your back into a long inward curve
- As you lift your chin, let your shoulder fall back away from your ears
- Take a few breaths and then return your head and spine to their original position
Tree Pose
- Sit at the edge of your chair and inhale deeply – as you exhale, pull your shoulder blades back and look straight ahead
- Straighten your left leg out in front of you and point your toes toward the floor
- Keeping your right knee bent open it to the side with your foot or toes on the floor
- Stretch your arms overhead and take several deep breaths
- Bring your feet back together and move back into a seated position in the chair
- Repeat this pose extending your right leg
Spinal Twist
- Sit sideways in the chair with your back straight and your legs over the side of the chair
- Grip the back of the chair with both hands and inhale deeply while slowly turning your body toward the back of the chair, which will twist your spine
- Hold this position while you take several breaths and then return to your original position
- After a pause, switch to the other side of the chair and repeat
Honest Medical is Here to Help Seniors Thrive
Staying as physically active as possible is important no matter what stage of life you are in. For seniors, staying active to the best of your abilities can help nourish mind, body and spirit. Count on Honest Medical for the health and wellness products seniors, caregivers and loved ones use every day. Visit HonestMed.com and browse through hundreds of products designed to meet your healthcare needs.
Learn more by speaking to an HonestMed Care Specialist at (833) 933-2323. We’re here to provide you with product knowledge, support, and expertise to ensure you get the right products for your unique needs and budget. Check out our other published articles on a wide range of topics that address wellness topics vital to seniors, caregivers and loved ones.
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