If you are an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week. Physical activity has countless benefits for those of all ages, including a healthier heart and stronger bones. And for seniors, there are additional benefits, like the fact that regular exercise reduces the risk of chronic diseases, lowers the chance of injury and can even improve one's mood. At home during this pandemic, these exercises can include walking, cycling and a little bit of time every day to improve strength, flexibility and balance.
These are some exercises that you can perform at home:
Chair Squats: 10-15 reps
Stand in front of a chair with your feet as far apart as your hips.
Bend your knees while keeping your shoulders and chest upright.
Lower your bottom so you sit down.
Then push your body back up to return to a standing position.
Wall Push-Ups: 10-15 reps
Stand in front of a sturdy wall, up to two feet away but as close as you need to.
Place your hands up against the wall directly in front of your shoulders.
Keep your body straight and bend your elbows to lean in towards the wall.
Stop with your face close to the wall and then straighten your arms to push your body away from the wall.
Single Foot Stand: 30 second hold
Stand behind a steady, unmoveable chair and hold onto the back.
Pick up your left foot and balance on your right foot as long as is comfortable.
Place your left foot down and then lift up your right foot and balance on your left foot.
Tip Toe Lifts/Calf Raises: 10-15 reps:
Stand beside or behind a chair or counter and place your hands on the surface for support.
Push yourself up onto your tippy toes as high as is comfortable and then return back to a flat foot. Repeat.
Wall Snow Angels: 10-15 reps
Stand about 3 inches away from the wall and place your head and lower back flat against the wall.
Put your hands at your sides with the palms out and the backs of against the wall.
Keeping your arms touching the wall, raise them up above your head (or as high as is comfortable).
These are just a few examples that you can perform. Remember to breath and focus on your form when completing these exercises.
If you have any questions, you can contact our Program Leader, Jenna at 708.733.7580