It makes sense that not every senior likes to venture out to a gym to work on some exercise routines. It would be intimidating to be sure to find themselves among muscle-bound, testosterone-charged gym rats pumping the big iron.
Just the “look at me grunts” of the heavy lifters would be enough to make a senior make a hasty exit. That’s exactly why doing your seniors exercises at home is an awesome idea.
KEEP YOUR EXERCISES SIMPLE
Keeping your exercises simple is especially important if you are just starting out on a fitness regime.
Here is an article from the CDC that discussed Physical Activity and Health.
Apart from maybe a few DVDs, it’s not even necessary to buy any special equipment to get you started. A small water bottle is just as effective as going out and buying some hand weights.
As you progress and improve, you can always take the next step up to buying fitness equipment. There is no end to what you can purchase.
You can buy a variety of weights, treadmills and exercise bikes. The sky is pretty much the limit when it comes to exercising at home.
Here are a few types of simple exercises you can do at home.
EXERCISE DVD’S FOR SENIORS
An exercise DVD is an excellent option and there are many to choose from. There are tons of exercise DVD’s for seniors available. They come in pretty much any type from basic cardio to more advanced DVD that will have you rocking out to Zumba or Jazzercize.
All you have to do is follow along with the music and the people leading the exercise. The best part is, you get to build up your cardio system in the comfort of your own home. A washroom or drink of water only steps away.
The beauty of a DVD is that they allow you to become accustomed to the exercises. That way, if you decide to venture out to some live senior workouts at a local gym you will feel a lot more comfortable.
This video features Chair Exercises For Seniors
SENIOR CHAIR EXERCISE ROUTINES
Chairs come in very hand for many exercises that are perfect for seniors.
This is especially true if you have limited mobility. Here are a few exercises that work well with a chair.
Eight repetitions would be a good starting point. Two sets would be great if you can manage it.
In other words, work through all the exercises twice. However, if you are just starting out, once is fine.
You can also increase it to two sets after a few weeks. I would try to do these exercises at least twice a week. As you progress you could do them three times a week, but be sure to allow a rest day in between each exercise day.
SEATED ROWS– The best way to do this exercise is to sit on the edge of the chair as it will give you a better range of mobility. Bent your elbows and hold your arms toward the front.
The trick is to draw your elbows back similar to a rowing motion. In order for this exercise to help strengthen your upper back, squeeze your shoulder blades together as you draw your arms back.
ARM EXTENSIONS– In this exercise, you will be raising your arms over your head in order to strengthen your shoulders and arms. This works best with a weight. A small bottle of water works well with this exercise.
Keep a good posture and hold the weights to the sides of your shoulders. Keep your feet flat with your palms facing forward.
Raise the weight you are using over your head. Be sure to do it slowly until you have extended upward as far as you can, and then lower the weights and repeat.
KNEE EXTENSIONS– This is a great exercise for strengthening leg muscles. Sit on the edge of the chair and be sure to keep a good posture. Your knees would be bent with your feet on the floor.
Keep a good grip on the sides on the chair and extend your leg out in front of you and return to the starting position. Do all eight of the repetitions with one leg first and then do the other one.
These are just a few basic chair exercises to get you started.
Isometrics is basically doing resistance training without using weights or exercise machines. This type of exercising for seniors is excellent because you have exact control over how much force you generate.
For instance, a push up is an isometric exercise. Basically, you are pushing against the floor to raise your body up. Don’t worry, I’m not going to say “drop the floor and give me 25 push-ups.” I’m just using push-ups as an example to describe isometrics.
Here are a few isometric exercises you can try.
SHOULDER EXERCISE– Stand about a foot away from a wall and lean slightly forward with your hands flat against the wall.
Now try pushing yourself away from the wall. You will feel a bit of a strain on your arms and shoulders because you are basically pushing against your body weight.
A push against the wall and feel the burn, hold it for about a five-count and then relax your arms and repeat.
ARM EXERCISE– Sit in a chair with a good posture and put one hand on top of the other with the palms together. Push your right hand down on your left hand while pushing up with your left hand at the same time.
You will feel the burn on the arm pushing down. Hold it for a count of five and then relax your arms. Then reverse your hands with the left hand on top doing the pushing down. This will also help strengthen your arms.
STOMACH EXERCISE– Sit in a chair with your hands on your knees. Push down on both knees with your hands. The key here is to use your stomach muscles as you push down. Hold it for a count of five and then relax and repeat.
This is an excellent core exercise and will help strengthen your stomach muscles.
REMEMBER TO KEEP IT SIMPLE
Whatever type of exercise you choose to do, be sure to keep it simple. This is especially important if you are just starting out. As you progress and begin to find your exercises easier there are several ways to take it up a notch. You can increase the number of repetitions you do or increase the number of days you exercise.
The key is to keep moving. You want to let your body know that it needs to keep strong for you. The best way to get this message across is to exercise on a regular basis.
It’s extremely important for seniors to always keep moving and active no matter what exercise routines you choose to do.
This will improve your overall health and do wonders for your quality of life and longevity. A great place to start is by doing your seniors exercises at home.
Maybe a treadmill would be ideal to help you maintain fitness. Have a look at these compact Treadmills For Seniors.
If you would like to share your thoughts on this topic feel free to make a comment at the bottom of this page.