Staying Active & Ageing
The benefits of staying active apply to all ages, however, the positive impact exercise has on your health only increases as you age.
As we highlighted in our blog on the Benefits of Exercise for Older Adults, staying active strengthens your body as it moves through the ageing process.
Benefits include: a reduced risk of heart disease and stroke, improved mental health, and increased muscle mass.
To this end… check out 5 recommended exercises for seniors from Seniors Mobility below!
Warm-ups are essential before any physical activity, including a walk outside. They’ll keep your joints mobile and will warm up your muscles, which helps to avoid injuries. Don’t miss them out!
Warm-Ups: Legs Swings
Balance yourself with your left hand. Place your palm flat on a wall or grasp a table or chair back.Swing your right leg forward as if you’re kicking a ball.
Kick as high as you can without losing balance or moving the left side of your body. Then swing the leg back behind you. You probably won’t be able to go as far backward. Repeat 10-15 times.
Then turn around and swing the left leg.
Warm-Ups: Shoulder Squeezes
Stand up straight with your arms by your sides. Alternately, bend your elbows 90 degrees and hold your forearms directly in front. Pull your elbows and arms back and squeeze your shoulder blades together.
Aim for a symmetrical squeeze. Try not to bring in one shoulder blade farther or faster than the other. Do 1-2 sets of 10-20 reps. These can also be done sitting down.
Check out some more easily accessible warm-ups here. No equipment needed!
Having a strong core will set you up for a healthy life, especially in retirement. Everyday activities, such as sitting and standing, involve your core muscles. The stronger they are, the easier you’ll be able to move through your day.
Core Exercises: Standing Oblique Bends
Start by standing with your feet shoulder-width apart and your hands above your head. Hold your elbows out to the side.
Bring your right knee up to your right elbow and then repeat with the left knee and left elbow. Repeat 10 times at a pace you feel comfortable with.
Standing oblique bends are a great way to strengthen the muscles that make up the abdominal wall. They provide support to your vital organs and prevent them from injury.
Core Exercises: Russian Twists
To perform Russian Twists, elevate your feet about an inch off of the ground.
Make a fist and hold your arms in front of you. Sit up as tall as you can and reach your hands from side to side as far as you can reach. With your knees at a 90-degree angle, you can easily tighten your core as you begin the twisting motion.
Start out by performing 10 reps each time. As you begin to feel your core muscles loosen, increase the number of reps and extend your reach.
It won’t take long before you are noticing a difference in how you feel and the way your body moves.
Standard core exercises, such as sit-ups, are good as well, but these can risk you hurting your back if you’re not sure of the proper form, so we’d recommend starting with the two listed above. See more core exercises from SeniorsMobility here.
A functional exercise involves movements which are part of your day-to-day life, such as reaching for something on a tall shelf, bending to pick something up, or lifting a heavy shopping bag. It can be easier to miss out on regular exercise during retirement, since not going to work means not commuting, and therefore – less moving. Practice the below exercises regularly to feel stronger in your every day life.
Functional Exercises: Stair Climbs
If you have stairs, this exercise is for you. It also helps with safely navigating curbs.
Stand in front of a stair or elevated platform. Use a rail for safety if needed.
Place your right foot on the step. Using your leg muscles, make a controlled step-up motion without relying on the railing or hopping. Step back down to the starting point.
Repeat with your left leg. Alternate legs for 10 reps.
Functional Exercises: Farmer’s Carry
This exercise is perfect for helping you with daily tasks as it works out your full body and improves your posture. Functional exercises are key as they mimic every-day movements and help to strengthen your large muscle groups.
Stand up straight and hold a light object (dumbbell, bag) in each hand.
Keeping your shoulders relaxed, tighten your abdominal muscles. Paying attention to your posture and balance, begin slowly walking forward.
Repeat five times in a 30-second walk, 5-second rest pattern.
For more great examples of functional and full-body exercises, check out SeniorsMobility here.
Visit Us for More Information!
Staying active is key to maintaining your strength and flexibility as you age. If you’re more comfortable learning these and other exercises with the help of a fully trained fitness professional, please visit us at Beckwith Health Club.
We’re more than happy to assist members and new joiners in any way! And if you’d like to book in some dedicated time, check out our PTs profiles here!
