Easy Workouts for Seniors to Do at Home | Paddock Ridge at Ocala, FL

Easy Workout Routines for Seniors to Do at Home

Try these easy exercises for seniors at home.

Living independently is something people of all ages value, and something no one can afford to take for granted. Staying active and fit plays a major role in your level of independence. But do senior workouts and senior fitness have to involve going to the gym or outside in the summer heat? Not at all.
There are plenty of senior workout routines and exercises for seniors to increase mobility, strength, coordination, and balance that you can easily do in the comfort and safety of your home.

What are the best exercises for seniors?

The key to staying physically active as you age is to build exercise and activity into your daily routine. Your goal is to find senior workouts that help in these areas:
Flexibility to keep your body limber through stretching.
Balance to reduce the chance of a fall.
Strength to build tissue and reduce age-related muscle loss.

Senior Exercises for Flexibility

Stretching is important for any senior exercise program. It gives you more freedom of movement for everyday activities, like getting dressed and reaching for objects on a shelf. Here are some great stretches to improve flexibility.

The Head Turn

  • Stand or sit with your back straight and your shoulders relaxed.
  • Turn your head slowly in one direction until you feel a gentle stretch.
  • Hold that position and then turn slowly in the opposite direction.
  • Do 10 repetitions on each side. Rest for 45 seconds. Do another set.

Toe Touches

  • Stand straight facing forward.
  • Lean over in the direction of touching your toes.
  • Slowly lower your hands without bending your knees.
  • Try to touch your toes, but just go as far as you can.
  • Hold this position for 30 seconds. Rest. Repeat.

Wall Snow Angels

  • Stand about 6 inches from a wall, facing away from it.
  • Press your head and upper back against the wall.
  • Keep your head and palms facing straight ahead.
  • Slide the backs of your hands and forearms out and up as high as you can go.
  • Raise and lower your arms in this position for a set fo 10 repetitions.
  • Rest for a minute and repeat
Senior Exercises for Balance

Falls and fall-related injuries, such as hip fracture, can severely limit your independence. Balance exercises are worthwhile to help prevent these injuries. Here are some you can do at home.

Single-Foot Stand

  • Stand near a wall or a tall piece of furniture
  • Place one hand on the wall or furniture for balance.
  • Raise the heel of one foot up backward toward your butt.
  • Hold your lower leg above the ankle with your free hand.
  • Stand balanced in this position, stretching your quad for 30 seconds.
  • Repeat the stretch with the other leg. Repeat the cycle.

Tippy Toe Lift

  • Stand near a chair or countertop for support.
  • Push up onto your toes, hold for 3 seconds and lower.
  • Do 10 repetitions. Rest for 45 seconds. Do another set.
Senior Exercises for Strength

Building strength and muscle involves resistance — pulling, pushing or lifting weight. Even small improvements in strength can make a real difference in your ability to perform activities like carrying groceries, lifting a grandchild or getting up from a chair.

Seated Shoulder Raises

  • Sit straight in an armless chair facing forward.
  • Raise your arms out to the side up to shoulder level.
  • Breathe in as you raise them, out as you lower them.
  • Do 10 repetitions. Rest for 45 seconds. Do another set.
  • Repeat the cycle with 1- or 2-lb. weights (or bottles of water) if you have them.

Sit-to-Stand Chair Squat

  • Stand with a chair behind you as if you were about to sit down.
  • Position your feet about as wide as your hips.
  • Bend your knees in a sitting motion, keeping your shoulders and chest upright.
  • Lower your bottom and actually sit down.
  • Then push your body back up to a standing position.
  • Do 10 to 12 repetitions.
  • Repeat the entire process with your feet positioned a little wider.

Wall Pushups

  • Stand arm’s length from a solid wall.
  • Place your palms on the wall shoulder width apart.
  • Bend your elbows, bring your chest toward the wall, then carefully press back.
  • Do 10 repetitions. Rest for 45 seconds. Do another set.
  • Moving the feet back and widening the palms make the exercise more challenging.
Everything to gain.

A home-based workout for seniors will increase mobility, strength, coordination and balance. Performing strength and conditioning exercises increases self-confidence leading to greater independence. Even if you have limitations on what you can do, it’s important to find a way to maximize your physical activity. Your doctor can advise you how to start slowly and safely and build from there. The results are worth it. With just a little effort, you may be surprised by how much fun you can have, and how much you can accomplish.