Best Exercises For Seniors To Do At Home
Low impact and joint-friendly
As we get older, exercising becomes more important in our lives. Seniors typically do not exercise on a regular basis because they tend to get tired easily. However, its important for seniors to get some movement in their daily lives to prevent stiff muscles and joints. Nevertheless, the usual Chloe Ting and Pamela Rief workouts are obviously way too intense for our parents or grandparents. Thus, its vital to know what kind of exercises are suitable for them. Well, weve compiled a list of the best exercises for seniors with a couple of videos from Youtube. This way, seniors can work out even in the comfort of their own homes.
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Home Isolation Workouts For Seniors From Joe Wicks
With April 7th being named World Health Day and with so much of everyones focus being on how best to stay mentally and physically fit whilst spending so much time at home, weve turned to a rising star in the worlds of keep-fit and diet, Joe Wicks for some expert advice.
Winning the hearts of kids and parents alike with his live daily YouTube PE lessons, the Body Coach has also produced four great workouts for the older generations to join in with too.
At around ten minutes these videos are great fun and relevant to everyone regardless of current fitness levels.
Simple Exercises Seniors Can Do At Home
Alternating aerobic , strength, flexibility and balance workouts not only spices up your exercise regimen, but it also helps you to get a better workout. Have a go at some easy-to-follow workout video recommendations from our physiotherapists and trainers below!
Chair exercises
These are great for beginners and seniors who have limited mobility and want to avoid the risk of falls. Take care to use a sturdy chair that is preferably weighted with a backrest to ensure your safety.
Melt away that tension in a calming session of Chair Tai chi, or break out a sweat to Chair Zumba if you feel like some heart-pumping cardio.
Seniors tend to lose muscle mass as they age using light weights in strength training can slow the loss and even reverse it. No dumbbells? Try this seated water bottle exercise instead, or check out how you can build your muscle groups by simply using your own body weight.
Check out the whole range of senior-friendly exercise videos led by professional NTUC Health Rehabilitation and Wellness instructors to enjoy a safe and effective workout.
YouTube exercise video guides
With so many options for workouts available on YouTube, youll be spoilt for choice. We picked a few of our favorites to share with you.
- For the short on time, grab a quick workout with this 5-minute cardio workout.
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Top 5 Tips For Home Exercise For Seniors
Exercise your way to good health from the comfort of home!
With many of us cutting back on our outdoor activities as we adjust to the new normal, it can be tricky to stay active. The Health Promotion Board recommends getting 150 minutes of physical activity a week to reap substantial health benefits,1 but how does one achieve this while spending more time indoors?
Thankfully, there are plenty of ways to step up your physical activity without leaving home. Weve put together a guide featuring a variety of indoor exercises suitable for seniors, along with some handy tips on how to exercise safely and stay motivated.
Theres no reason to let the pandemic prevent you from having an active lifestyle, so put on your activewear and get moving!
Best Home Exercise Equipment For Seniors
Are you looking for the Best Home Exercise Equipment For Seniors? If so, youve come to the right place.
Choosing the Best Home Exercise Equipment For Seniors can be difficult as there are so many considerations. We have done a lot of research to find the Top 20 Best Home Exercise Equipment For Seniors available.
The average cost is $706.79. Sold comparable range in price from a low of $59.99 to a high of $2599.00.
Based on the research we did, we think Total Gym Apex G3 Versatile Indoor Home Workout Total Body Strength Training Fitness Equipment with 8 Levels of Resistance and Attachments is the best overall. Read on for the rest of the great options and our buying guide, where you can find all the information you need to know before making an informed purchase.
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Why Exercise Matters For Seniors
Exercise is important for older adults because being physically active makes it easier to perform activities of daily living , including eating, bathing, toileting, dressing, getting into or out of a bed or chair and moving around the house or a neighborhood, according to the U.S. Department of Health and Human Services . Physically active older adults are also less likely to fall, which can lead to serious injuries.
Exercise improves muscle strength and bone density as well, which is especially important for women since they lose bone density at a faster rate after menopause than men. Meanwhile, the benefits of exercise for the heart and lungs help promote overall health and offset some risks for chronic illnesses and disease.
What Is An Online Workout Program
Gone are the days when having a regular fitness routine required monthly gym memberships or logging on your computer at noon to reserve a bike at your local cycling studio. Today most workouts can be done from the comfort of your own home. Over the past few years, an increase in the number of online exercise platforms has helped people overcome physical and psychological limitations4, making working out more accessible for people across the world.
Through online workout programs, people can access classes from their favorite instructors live or on-demand, bringing exercises like cycling, running, HIIT, strength training, yoga, pilates, dance cardio, and more, straight to their own designated exercise space. These platforms are not only convenient from a timing perspective , but also tend to be much more affordable than an average gym membership.
There are several ways online workout platforms can help motivate you to develop or improve your fitness routine, says fitness instructor and coach, Gideon Akande, founder of the Get Fit With Giddy app. First of all, online options often grant you the ability to complete your workouts anywhere, eliminating limitations of access. He goes on to say that these platforms typically require less equipment and space than studio workouts.
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Senior Fitness With Meredith
Senior Fitness with Meredith provides accessible workouts for older adults with an endless variety of videos for people of all skill levels.
Why not start your fitness journey now with Meredith, and you could add years to your life? As someone with personal training and group fitness certifications, you can trust her selection of new and fresh workouts that target seniors.
Some of her best exercise classes include regular, fun live stream classes, seated exercises, and gentle air ball workouts.
Over and above the YouTube channel, there’s the Senior Fitness with Meredith Podcast that covers topics like how to avoid injury, overexertion, fitness trackers, and tips on setting up your home gym.
Can You Build Muscle Over 50
The answer to this is not only ‘yes’ but ‘yes, you should’. While many people feel like it’s inevitable to lose strength as you get older, this doesn’t have to be the case.
One study found that older adults can build muscle mass with as little as forty minutes of strength training and resistance training twice a week.
Remember to start gently with bodyweight exercises or resistance bands and then build up to adding more weight as you go along. This progressive overload is the best way to build muscle safely while minimizing the risk of injury.
Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Sign up to the WOMEN’S HEALTH NEWSLETTER
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Our Favorite Foam Rollers For Seniors
The Gaiam Deep Tissue Foam Roller provides a comfortable and deep stretch while alleviating pressure points and tension in the body. Its firm design and durable hollow center make it a comfortable choice for older adults with back, shoulder, or neck pain. Whats more, it comes with a helpful exercise guide containing exercises to perform using the roller.
Our Favorite Treadmill For Seniors
The LifeSpan TR2000e Electric Folding Treadmill is a great choice for active older adults who are looking for a portable treadmill that saves space. One of the standout features of this treadmill is its easy-to-use console, which features a large LCD that features relevant information such as steps taken, distance traveled, calories burned, and heart rate.
It also has special technology that keeps older adults safe. When you step off the treadmill deck, the belt will be paused within 20 seconds. For the health-conscious senior, this treadmill is equipped with a variety of heart rate programs, along with healthy living, sports training, and weight management preset programs to customize your workout. This treadmill is priced at $1,199, which can be broken up into monthly payments starting at $199.83 per month. You can purchase this treadmill directly through LifeSpan or Amazon.
To learn more about treadmills, be sure to check out our rundown of the best treadmills for seniors.
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What Is The Best Time Of Day For Seniors To Exercise
The key take-home message is to exercise daily, and if mid-afternoon works well for you, then that is the optimal time to work out. Get in your activity whenever you can just keep it consistent! Regular exercise helps seniors stay independent longer. So does a strong support network.
What is the best at home workout for seniors? Related Questions
Best Home Workouts For Seniors
While hunkering down at home is an absolute must during our tragic pandemic, its vital that you find ways to stay active and healthy. And were here to help with 10 best home workouts for seniors.
Even under normal circumstances, sadly, people dont get enough exercise.
Especially people over the age of 65.
In fact, according to the Centers for Disease Control and Prevention , a staggering 31 million older Americans are considered inactive.
And if youre over 75?
About 1 in 3 men and 1 in 2 women over the age of 75 engage in no physical activity at all.
Its no wonder older adults experience such a significant loss of strength and stamina. Its caused, in large part, by inactivity.
To help you overcome an inactive lifestyle, weve put together 10 best home exercises, specifically beneficial for seniors.
But first, lets quickly cover the important benefits of physical activity.
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Low Impact Exercises For Seniors To Do At Home
There are lots of exercises seniors can do at home to help keep them active and healthy. These exercises work with different parts of the body and can be adapted based on the persons mobility and capabilities.
These exercises can create a safe and straightforward exercise routine at home to help improve balance and body strength for the elderly.
Key Benefits Of Physical Activity For Older Adults
Aside from the obvious benefits of maintaining a healthy weight and staying in shape, there are numerous benefits of physical activity. A few simple home workouts, without gym equipment, can do wonders for your health.
To name a few benefits of physical activity for older adults, regular exercise helps you:
- Reduce your risk of falling and fracturing bones
- Reduce your death risk from coronary heart disease.
- Reduce your risk of developing high blood pressure, colon cancer and diabetes.
- Reduce blood pressure .
- Combat anxiety, depression and bad moods.
- Improve your stamina and muscle strength.
- Maintain healthy bones, muscles and joints.
- Control joint swelling and arthritic pains.
Plus, simply working out at home makes a big difference in your independent living.
In other words, you up your chances of aging in place from the comfort of your own home when you maintain regular physical exercise.
Wondering what the recommended exercise dosage is for reaping these benefits?
According to the Physical Activity Guidelines for Americans, your physical activity should be at least 2.5 to 5 hours every week of moderate-intensity aerobic physical activity and at least two days a week of moderate-intensity muscle strengthening.
Even if this sounds far-fetched, fret no more.
Any amount of physical movement helps. The secret to reaching your home exercise goals is to simply start and to leverage the power of micro-stepping.
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Minute Home Workout For Seniors
Next up is the 10 minute Home Workout for Seniors, a series of five 40 second exercises with a 20 second rest in between.
Equipment: A room with suitable space and a carpet or solid floorRoutine: 2 rounds of 5 exercises each lasting 40 seconds with 20 seconds of restExercises: High knees, toe touches, lateral shoulder raises, shallow squats and straight punches
The Health Benefits Of Exercise In Older Adults
Our biology changes as we get older, causing seniors to have different reasons for staying in shape than younger generations. Though physical fitness provides benefits at any age, the health perks physically fit seniors enjoy are more notable. Physicians and researchers say seniors should remain as active as possible, without overexerting ones self. In older adults, exercise helps you live a longer, healthier, and more joyous life.
Some of the benefits of exercising later in life include:
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Recommended Guidelines When It Comes To Exercises For Seniors
For adults who are 65 or older, don’t have any limiting health concerns, and are generally fit, the Centers for Disease Control and Prevention recommends a minimum of 150 minutes of moderate-intensity aerobic exercise per week . Seniors who want to achieve even greater health benefits can up their moderate-intensity exercise to 300 minutes a week or vigorous-intensity exercise to 150 minutes a week. The CDC also recommends taking part in muscle-strengthening exercises that work all major muscle groups at least two days per week.
Aerobic exercisealso called cardiois any activity that makes you breathe harder and raises your heart rate. It includes activities like mowing the lawn or shoveling snow, as long as you’re doing the activity for a minimum of 10 minutes at a time. Doing it at moderate intensity means that you should still be able to talk. An example would be going on a brisk walk. Exercising at a vigorous intensity means that you would only be able to speak a few words without having to stop what you’re doing.
How Often Should A Senior Stretch
If over the age 65, stretching should be done anywhere from 2-5 times per week, depending on tension and mobility needs.
Stretching doesnt necessarily have to do with periods of time compared to the frequency of stretching throughout the day. Set about 10-15 minutes aside per day to perform the stretches. They should have patience and take deep breaths during stretching to relax both the body and mind.
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Design Your Fitness Programme
Create a balanced routine by deciding how long you want to exercise on a daily and weekly basis. Look through the exercises weve recommended and list how long youre going to spend on each of these . Always be on the lookout for new activities as this will help to keep your exercise more interesting and enjoyable
Which Gym Offers The Best Workouts For Seniors In Vacaville
Under normal circumstances, Maximum Fitness Vacaville would be the perfect place for seniors to come and enjoy our perfectly-organized workout routines for the elderly. However, even when times are tough, we are here to help you maintain a healthy level of physical fitness. Spice up your walks through the Jack Hume Grove with regular exercising.
Our qualified and experienced Personal Trainers will organize a comprehensive at-home workout routine that will help you stay in good shape even during the pandemic. Contact Maximum Fitness Vacaville today and see how you can take advantage of our online training programs.
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Basic Squat: 1 Minute
Finish your warm-up with the basic squat. Try to get your glutes to drop as low as possible to keep your hip flexors mobile.
Stand tall with your feet hip-distance apart. Your hips, knees, and toes should all be facing forward. Bend your knees and extend your buttocks backward as if you are going to sit back into a chair. Make sure that you keep your knees on your toes and your weight in your heels. Rise back up.
Best Exercise Equipment For Seniors In 2022
Getting at least 30 minutes of daily exercise can help lower the risk of chronic disease among older adults. Using the right exercise equipment, you can easily modify and create a low-impact workout routine that works best for you. If youre an older adult whos looking for exercise equipment thats easy on the joints, Id recommend looking into ellipticals, stability balls, foam rollers, and free weights. These tools can help build strength, maintain balance, and support your posture.
In this review, Ill go over some of our favorite exercise equipment for seniors that can be used in the comfort of your own home gym.
Pro Tip: If you have mobility impairments and live in a two- or three-story home or apartment, Id recommend investing in a stairlift. Read my latest article, Best Stair Lifts for Seniors.
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