With these benefits in mind, it’s important to have a range of body weight exercises that you can do anywhere, even without gym equipment or wall pushups. From here, push your hips back and bend your knees to slowly lower your body into a squat without breaking your knees in the process. Pause and then push through your heels to slowly return to starting position. Perform two to three sets for a total of eight to 12 repetitions and rest 30 to 60 seconds between sets.
As expected, the gluteal bridge is a great exercise to strengthen the important muscles in the glutes, hips and hamstrings, says Fluger. What you may not realize is that this exercise also requires you to activate the muscles in your abs and lower back to keep your body stable, making it a great core exercise at the same time. Lie on one side on the floor with your body in a straight line with your lower arm extended just above your head. Rest your head on your forearm and squeeze your abs to pull in your abdomen.
Keep your hips directly on top of each other, lift your upper leg to about hip level and move your leg clockwise in the air in small circles. Stop and then perform the circles counterclockwise Lower your leg to return to the start, then repeat on the opposite side. Do two to three sets of six to eight repetitions and rest 30 to 60 seconds between sets.
Shift your weight to the left leg and attack your core. With control, lift your right knee with your foot bent. Your shoulders and head may want to round off to the front. Hold the crown of the head up.
Raise your knee as high as you can without exceeding hip height and keep your thigh parallel to the floor. put your foot on the ground. In recent years, water aerobics has become an extremely popular form of exercise for all age groups, but especially among seniors. Many bodyweight exercises also work multiple muscle groups, making them an efficient option for building functional strength, meaning the power you need to perform everyday movements with ease, she says.
your own safety, be sure to talk to your doctor or fitness professional to ensure proper technique before starting any new exercise regimen. If you’re interested in some of the best bodyweight exercises for seniors, here are some non-gym workouts that you can do at home. This senior strength training exercise is a modified version of the classic floor push-ups that you might remember as a kid from the phy-ed class. Like water aerobics, chair yoga is a low-impact form of exercise that improves muscle strength, mobility, balance and flexibility. These are all important health issues for seniors.
With these benefits in mind, we’ve put together five strength training exercises for seniors that you can try from the comfort of your own home. There’s no shortage of options, but the five bodyweight exercises listed below are some of Fluger’s favorites to challenge almost any major muscle group. In addition, these exercises are great for strengthening your core, improving posture, agility and balance. There’s also a good chance that the exercises you used to be used to might not be ideal for older adults.
A growing body of research shows how important regular exercise is for seniors and how more and more seniors are opting for an active lifestyle rather than a sedentary. When self-reliance is a priority, exercise is one of the best ways to maintain older adults’ independence. Exercising in water is ideal for people with arthritis and other forms of joint pain, as the buoyancy of the water puts less strain on your joints.
- 7 Best Exercises for Seniors (and a Few to Avoid!) | Senior Lifestyle
- 14 Strength, Flexibility & Balance Exercises for Seniors | Lifeline