Maybe it’s your grandmother or grandfather, or someone who you care for on a daily basis, or maybe it’s even yourself – someone close to you is itching to get active again but is likely afraid of the consequences it would mean for their body.
Exercising as you age can be both beneficial and dangerous, and it’s difficult to draw the line between the two. What may work for some people may not work for others, and what may be too much for some won’t be enough for others. Despite what yours or your loved one’s needs are, here are 6 exercises that are perfect for older adults that are sure to get their blood flowing and their heart pumping!
Sunrises and Sunsets
This exercise is meant to be done in a seated position. The exerciser has a medium-sized ball that they hold in their hands, and slowly they bring the ball to their left side with both arms stretched, lift the ball over their heads, lower it down stretching to the right side and finally bring it back to center.
The motion is meant to replicate the movement of the sun throughout the sky, hence the name, so keep that in mind as you’re teaching this exercise. The movements should be slow and controlled and should be repeated as many times as is comfortable, but try not to exceed 3 sets of 10 repetitions.
Leg Extensions
Another exercise meant to be performed in a seated position, this simple leg extension will work the quads and the glutes when performed correctly. The beauty of these seated positions, too, is that they can be performed anywhere and at any time.
Simple lift the right foot off the floor, hold parallel to the ground for a second, tightening the quadricep muscle and squeezing the glutes, and slowly lower. Repeat on the other leg. Repeat on each leg about 10 to 12 times. Be careful not to overdo it on this one – the quadriceps are some of the largest muscles in the body and therefore require the most oxygen. Translated – it’s easy to get tired pretty quickly doing this one!
Hip Flexor Burners
Don’t let the name be an intimidation factor! The intensity level of this exercise is completely determined by the exerciser and really shouldn’t be overdone, but when performed properly, hip flexor burners will help strengthen the thigh and hip muscles, which can be important factors in balance that can prevent falls. Standing straight up, lift the right knee up toward the chest, and slowly lower down. That’s one. Do 10 on the right leg, then switch to the left leg. The core should also be kept tight, but the focus is really on those hip muscles.
As the muscles progress and become stronger in this exercise, small weights can be added to further strengthen the muscles. Try to aim for 3 sets of 10 repetitions on each leg before increasing weight. It’s OK to take a break during these, too – again, some of the largest muscles of the body will be hard at work so it’s easy to become out of breath from this exercise.
Swimming
Not as convenient as some of these easier exercises that can be performed just about anywhere, swimming is a great therapeutic exercise for the muscles and joints. It’s a minimal impact exercise and can provide all kinds of added physical and mental benefits – repetitive and rhythmic exercises are proven to relax the mind and body by providing a meditative-like state during performance. And swimming can help increase endurance, too.
Swimming exercises can be as simple as floating on your back and slightly kicking your legs until you get to the other end of the pool. Or, for the more advanced swimmer, try floating on your stomach, then start a large circular motion with your arms beginning with both arms out in front of the body and sweeping them around to the sides of the body then back out in front. The legs can kick slightly or even do the more advanced breaststroke kick lightly.
If swimming isn’t your thing, try water aerobics classes. Most gyms that have pools offer a number of water aerobics classes geared specifically toward older adults – they’re built to loosen up the joints and strengthen the muscles without the impact of regular aerobics.
Mini Squats
To strengthen the quads and the glutes even further, mini squats are a great alternative to their older brother form of regular squats for older adults.
Simply stand where there is something to hold onto for balance, and slowly lower the butt down toward the backs of the heels. Then slowly raise.
If you’ve recently had any kind of knee surgery or have knee issues, try to avoid this exercise, or do them in a very limited fashion. The knees should never go farther forward than the toes and the butt should never drop below the knees. Simple, squat-like motions are all that is needed for this to be an effective exercise. Do as many repetitions as comfortable, without exerting too much effort.
Tap Step
This simple and fun exercise will help strengthen the hip flexors and all of the muscles in the upper leg as well as provide balance and stability. Start out by holding onto something while this exercise is performed, then slowly work up to performing them with no support.
Balance on the left leg, and slowly raise the right foot off the floor. Tap the foot to the front, then out to the right, then to the back, and back to center. Break there for a second, then repeat. Six to eight repetitions are plenty sufficient on each leg for this exercise. Again, work up to doing this with no added support.
Note: Before beginning any exercise program, especially with older adults, consult a doctor or physician. Make sure your body is ready for any kind of exercise program. Begin slowly, and gradually build up the strength to perform more repetitions of each exercise. Check with your doctor about which exercises will be most beneficial to your body, and which ones to avoid.
Jade Evans is a freelance writer for several health and wellness publications, and is an assistant in a few Texas assisted living facilities, so she knows how beneficial exercise can be to older adults. She hopes that no one ever loses their passion for staying active!
