We all have heard and know that staying active can keep us looking good and feeling great at all stages of our lives. An active lifestyle for seniors means exercising regularly. Exercising regularly can prevent heart disease, cancer, and reduce arthritis pain. We have for you a few exercises that you can do easily at home and stay fit!
Start with some basic low-impact exercises like squats to start building muscle. Strengthening takes time and requires a good form. Keep your arms in front of you and be sure not to extend your knees past your toes as you bend to an almost sitting position. Hold this position for a few seconds then raise yourself back to standing position. Do this 10 times, take a water break and repeat the set a second time.
2. Lift and Raise
Raise your arms with light weights to build upper body strength and develop muscle. Sit (or stand) with feet flat on the floor and hold weights at shoulder height with palms facing forward, then lift the weights above your head. Do this 10 times then follow by side arm raises. Hold weights at your sides, palms inward, and raise your arms out to the sides. Do this 10 times. Then continue with front arm raises by holding weights palms down and raise arms to shoulder height. Do this 10 times. Then repeat this set a second time for all three exercises.
Leg raises will help strengthen your thighs, hips, buttocks, and lower back muscles. Build balance and muscle at the same time. Do side leg raises 10 times. Stand behind a chair and hold on to it for balance. Lift one leg out to the side, keep it aligned from heel to hip, maintain a straight back and a slight bend in the supporting leg, then slowly lower the leg. Follow this by doing back leg raises. Use the same chair for balance and slowly lift one leg behind you (without leaning forward), hold for a moment, and lower the leg. Do this 10 times. Then repeat this set a second time for both exercises.
4. Toe and Chair Stands
Building muscle and focusing on balance can help reduce the risk of falls and injuries. Start in a seated position in an armless chair. Keeping your back and shoulders straight, extend your arms parallel to the ground and slowly stand up, without using your hands. Sit down and repeat the move 10 to 15 times, rest, and then complete another set of 10. Follow this exercise by doing the toe stands. Stand behind the chair. Use the chair for support. Then slowly raise up on your tiptoes. After holding the position for a moment, slowly lower your heels back to the floor; repeat again 10-15 times.
5. Farmer’s Walk
Walking is an easy must do daily activity to keep the body moving and active. If you don’t want to go outside for a walk then do this in home and pair it with weights. Stand tall with your feet hip-width apart and a weight in each hand down by your sides, palms facing your body. Brace your core. From here, slowly walk forward. Imagine a string through the crown of your head is pulling your spine straight toward the ceiling. Walk for 30 seconds or as long as you can, then repeat in the opposite direction.
If you have any comments, concerns, or questions, please reach out to us! Here at BlueStar, it is our goal to keep you and your loved ones Safe, Healthy, and Connected. We do this by offering best medical alert systems for seniors that are available on our website. These senior life health products can deliver push-button emergency help so you are never alone. If you have any questions, please contact a product specialist today at (800) 300-1724, option 1!