20 Best Exercises For Older Adults To Stay Healthy

Exercising is good for everyone. It does not matter what your age is or with what objective you exercise. It is simply beneficial to all, be it a weightlifter or a yoga person. As we age, we tend to get slower and inactive. It could be because of pain, weight, health issues, or fear of failure. Read Here: Top 10 Best Treadmills Under $1000

People start forming notions that exercising is not for them and that they are too old for it. Ft65eExercising can add a couple of extra years to your life. It also makes one feel energetic and good about themselves which is because of the release of endorphins every time you exercise. Read More: Top 5 Best Spinning Bike

Here are some exercises to get your body going

Aerobics

The aerobic activity enables fast burning of calories. It is vital in keeping low blood pressure, improving heart health, increase energy levels, and cholesterol levels. Endurance can be built with the help of aerobics but it will take its time depending on your current health. One must begin with an easy five-minute cardio session. This could be done twice to thrice a week. As your body gets used to this, you can increase the reps to five to six times a week. you could also try to increase the minutes that you exercise. The benefits of aerobics are plenty and one of which is developing stronger joints.

Squats

Muscle building takes time but it is worth the wait as its benefits are essential for the health. You should start with the basic exercises. Lower body strength can be increased by doing squats. They can be done with the help of a chair. You just have to stand in front of it. Make sure your arms are in front of you and knees extending behind your toes.

You have to bend yourself to the extent where you are almost about to sit. Stay in that position for a while and get back up. Do this several times but don’t push yourself as this exercise can cause a lot of discomforts the next day. You can use the arms of the chair as a support and can even place a pillow on top of the chair if it gets too hard.

Resistance

Resistance training is a good way to develop your muscles. upper body strength can be increased easily with the help of resistance training. One can sit or stand with feet lying flat on the floor and can hold the weight at the level of their shoulders. the palms should face forward. Sidearm raises include raising the weights to your sides with palms facing inward. Front arm raises are also similar wherein you hold the weights to the sides and raise your arm up to the shoulder level. Three sets of 10 reps should be the aim of all the mentioned exercises.

Bicep curls

It is not necessary to lift heavyweights. One can simply lift routine daily objects like a bag or a water bottle, etc. Curling will help you gain stronger muscles. While standing, carry the weights to your side with palms facing downwards. Bring the weights towards your chest by bending your elbows. Hold the position for a second and then lower your arms. Do 3 sets of 10 reps. The same can be done in a sitting position.

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Push-ups

Push-ups are the conventional way of building muscle. It is difficult at first but once you get the posture right, there is no stopping you. Push-ups can also be modified and you will still be able to get the health benefits. Face a wall then stand at about an arm’s length away from it. Lean in the forward direction and press the palms up against it. You need to bend the arms, slowly bringing the upper body in the direction of the wall. Now hold this position for a few seconds and then get back up.

Leg raises

Thighs and hips can be strengthened with the help of leg raises. It helps you gain greater balance and overall strengthening of muscles in the lower back. Start with standing behind a chair then holding on to it for better balance. Lift either of your two legs to one side. Keep your leg aligned from hip to heel. Bend your supporting leg slightly and make sure your back is straight. The process is similar for back leg raises too. Use a chair for gaining balance and lift a leg in the backward direction. Keep the lifted leg straight and the supporting leg bent. Complete three sets of 15 reps for both your legs and alternate between the two legs.

Toe stand

The benefits of this exercise are better muscle mass and enhanced balance. It significantly lowers the risk of weak bones. Begin with sitting in a chair with no arms. Keep your shoulders and back straight. Extend the arms in the forward direction making them parallel to the floor. Now try to slowly stand up without the help of your hands. Sit down again and redo the same move for 15 to 20 times. Take rest and repeat the same exercise for another two times.

Stretching

Stretching is a nice way to increase your flexibility. it is easy to do and follow. Quadriceps can be stretched by standing behind a chair and holding them with your hand. Bend your right leg behind you and grab it with your right leg. Keep the thigh in a position where it is perpendicular to the ground. Hold this position for about thirty seconds or for as long as you are comfortable. You should feel a stretch in the frontal part of your thigh. Release the position and do the same with your other leg.

Upper body stretching

The focus is on the chest and arm muscles. Stand with your feet apart and arms at the side. Stretch your arms behind your back and try to hold them or at least touch them. Pull your shoulders back and stay in the same position for thirty seconds or more. Release the posture and then do the same movement again. Make sure you breathe properly while doing this. Another stretching exercise needs the same stance. The only difference is that now your hands will be in front of you. Clasp them together with your palms facing the ground and raise your arms to the level of your shoulders. Your palms should be pressed in the outward direction. Hold this posture for 30 seconds and then release it. Repeat this posture another 2-3 times. This exercise benefits the muscles in the shoulders, neck, and back.

Walking

Many people do not consider walking as real exercise. However, this is not true. Walking can make you sweat and increase your heart rate. Brisk walking raises the heart rate and you may be at ease and might be able to talk but won’t be able to sing. With just 45 minutes of walking your body starts burning your fat. Apart from this, walking helps your muscles and joints too. Read Here: 10 Best Treadmill Workouts You’ll Love

Swimming

Swimming is a great way to strengthen your body while at the same time you can have fun. There are different exercises that you can try in a swimming pool.

  1. Water walking: Fantastic way to start a fitness routine in a swimming pool. Stand in a place where the water is waist height and simply walk back and forth the same area. Walk as though you are walking on land. Try swinging your arms as usual and do not walk on your toes.
  2. Arm circles: Stand in a place where the water is neck-deep. If you have a problem balancing your body, stand near a wall. Raise your arm to your side and keep them inside the water and make a circle with them. Do 15 reps and then do the same in the reverse direction.
  3. Kickboard resistance: You will be needing a kickboard for this exercise. You can also use a boogie board for this. These boards provide resistance. Stand in waist-deep water and place the kickboard on both ends. Extend an arm to your side and keep your elbows close. Now push the kickboard in the direction of your body towards the center. Now extend the kickboard back out. Do this 10 to 15 times with both your arms.
  4. Wall chair: Stand in the corner of the pool. The water should be chest-deep. Now hold the edge of the pool and extend your legs whilst keeping the feet together. Using your core muscles, try pulling your knees in the upward direction. Do this for 10 to 15 times.
  5. Leg swings: You can strengthen your leg muscles by doing this exercise. Stand in a place where the water is waist-deep. Grab the edge of the pool and swing your leg in the forward direction. Start gently and then gradually increase the intensity. Try holding the position for 5-7 seconds. Do the same with your other leg too. Do 3 sets of 10 reps or 2 sets of 15 reps with both your legs.

Yoga

Yoga can be done by anyone, be it youngsters or senior citizens. Yoga movements are easy to do. They help you in building flexibility and joint strength. Tree pose helps in improving balance and prevents falls. Begin in a position where your legs are close and arms pointing in the upward direction over the head. Keep your palms together. Now raise your right leg from the ground in a way that your toes are touching the ground and the heel is in contact with your ankle. Hold this position and balance for 30 seconds. Repeat the same with your other leg. If you are not able to maintain your balance, hold something.

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Pilates

Pilates is an excellent way to strengthen your core muscles. A strong core helps in keeping your body stable and balanced. It does wonders for your posture and strengthens your spine.

Here are some pilates exercise for you

  1. Leg circle: Lie down on the floor with your face up. Keep your arms by the side and palms facing down. Now bend your right knee and place your right foot on the floor. Extend your left leg up to make it perpendicular to the ground. Circle your left leg to one side and down towards the floor. Now come back in the position you started. Make big circles and keep your lower back flat on the floor. Now go in the reverse direction. Do 3 sets of 10 reps. Do the same for your other leg.
  2. The one hundred: Lie on the floor facing in the upward direction. Lift both your legs in the direction of the ceiling and then lower them midway. Curl your face up to reach your arms. Pump the arms back and forth. Inhale and exhale for 5 counts. Follow this pattern of breathing for ten times whilst holding the posture.
  3. Leg stretch: Lie on the ground and bring your knees towards your chest. Your hands should be placed on the shins and head curled up from off the floor. Now extend either of your legs and make sure your lower back is touching the ground. You should feel pressure in your core which would mean that your core is engaged. Do the same with your other leg.
  4. Tai Chi: This easy exercise benefits the seniors in many ways. It does wonders for balance and stops falls. Tai chi is a set of graceful, slow movements. It focuses on breathing. It not only improves your physical health but also your internal and mental health. It improves your immune system, general happiness, sleep, self-confidence, and better concentration.

Do try the above-mentioned exercises as they will be very beneficial for anyone and everyone. Just by doing simple exercises, you can add valuable years to your life and enjoy life to the fullest. Age is just a number. You can get fit whenever and wherever you want.