3 simple exercises for seniors – no equipment needed

senior exercises

We’ve all been told all our lives to exercise, even 30 minute walk can have huge benefits.  This is especially true as we age because we naturally lose muscle mass & bone density. Exercising just 2x a week can improve mobility & functional performance, which can result in a longer & fuller life. Resistance training and the resulting increased strength in seniors helps with:

  • pain
  • depression
  • prevention of falls
  • maintaining muscle mass
  • improved posture
  • stability
  • bone density
  • remaining more active & functional
  1. Squats to chair
    Squats strengthen the entire lower body and core. This will help with walking up and down the stairs, picking things off the ground and getting out of chairs.
    squat to chair seniors
    Instructions:
    Stand in front of the chair with your feet slightly apart.  Push your hips back & bend your knees toward the chair without actually sitting down.  Keep your knees over your ankles and place your weight in your heels. To help with balance place your arms in front. Straighten your body by pushing through your feet. Repeat 8-10 times
  2. The wall push up 
    This is a great exercise for those seniors who cannot do push-ups on the floor
    senior wall push ups
    Instructions:
    Stand about 2 feet away from the wall. Place your palms on the wall, your hands should be shoulder high and shoulder width apart. Keep your body straight & lean towards the wall by bending your elbows. Make sure that the movement is controlled entirely by your arms, your heels may come off the floor.  Now press against the wall to straighten backup up. Repeat 8-10 times.
  3. Wall Angels
    Strengthen your back muscles with this no-equipment required move, also helps to open chest & shoulders
    wall_angels
    Instructions:
    Stand with your head, back and feet against the wall and place your arms against the wall so they form right angles. Slowly move your arms up and down, try to keep your back, butt & hands touching the wall as you raise and lower your arms. Repeat 10-12 times
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3 simple exercises for seniors - no equipment needed We've all been told all our lives to exercise, even 30 minute walk can have huge benefits.  This is especially true as we age because we naturally lose muscle mass & bone density. Exercising just 2x a week can improve mobility & functional...