It’s not a secret – most of us are aware that fitness is good for our health. Studies show that exercise has many benefits and that older adults gain a lot from regular exercise and physical activity. And there are a lot of great simple exercises for seniors!
Moderate exercise can improve the health of older adults who are weak or who have diseases from aging. Most of the time, when seniors lose their ability to complete daily tasks it’s because of a lack of regular exercise. Exercising gives you strength and vigor to continue doing activities that are important to you and help maintain your independence as you age.
Staying physically active has long-term health benefits, including improving the general health of people with disease or disability. In fact, exercising can delay or prevent disease. Studies show that seniors with heart disease, arthritis, or diabetes benefit from physical activity. In addition, staying active helps with high blood pressure, balance problems, and difficulties with walking. Regular moderate activity can manage stress, improve mood, and help reduce negative feelings of depression.
The benefits of exercise include the lower risk of:
- Early death
- Coronary heart disease
- Stroke
- High blood pressure
- Type 2 diabetes
- Metabolic syndrome
- Colon cancer
- Breast cancer
Here are three simple exercises for seniors:
Chair Squats: Stand in front of a sturdy chair. In a controlled and steady motion sit into the chair, then stand up. Work towards not using the arms on the chair and standing back up without resting. Remember to breathe throughout. Start with a few repetitions and progress to 10 repetitions twice per day.
Leg Extensions: Sitting up straight in a supportive chair slowly straighten out your leg and lower it back down. Work towards holding your leg out for ten seconds while breathing normally. Start with a few repetitions and progress to 10 repetitions three times a day.
Hamstring Curls: Hold on to a sturdy chair back or grab a bar. Stand up tall with your eyes forward. Keeping your knees shoulder-width apart bend one knee so that your heel comes up toward your back. If this is difficult only lift your foot up as high as you are comfortable with. Start with a few repetitions and progress to 10 repetitions three times a day.
Physical activity doesn’t have to be rigorous. It could be as simple as taking the dog for a walk, gardening, or taking the stairs instead of the elevator. For the most benefit, try to combine physical activity with exercise. Exercise is structured, repetitive, and planned. Our certified personal trainers would be happy to assist you at one of our 11 facilities!