How To Create A Senior Workout Routine

When entering the new year, most people make it a point to focus more on their physical fitness. While exercising is important at all points of life, it is especially important as you age. Physical activity can be known to reduce the risk of injury and some health conditions. When creating a workout routine for older adults, you should incorporate 150 minutes of moderate endurance into your week. This can be in the form of strength, balance and flexibility exercises. In this blog we will show you some moves to stay active while also staying safe!

Balance

Falls are a common occurrence and the source of many injuries for older adults. Placing balance exercises into your workout routine is essential and easy! You can do these moves anywhere or anytime. 

Shifting Weight:

1. Stand with your feet hip-width apart and your weight evenly distributed on both feet.
2. Relax your hands at your sides. You can also do this exercise with a sturdy chair in front of you in case you need to grab it for balance.
3. Shift your weight on to your right side, then lift your left foot a few inches off of the floor.
4. Hold for 10 seconds, eventually working up to 30 seconds.
5. Return to the starting position and repeat with the opposite leg.
6. Repeat 3 times.
7. Stand with your feet hip-width apart, with your hands on your hips or on the back of a sturdy chair if you need support.
8. Lift your left foot off of the floor, bending at the knee and lifting your heel halfway between the floor and your buttocks.
9. Hold for 10 seconds, eventually working up to 30 seconds.
10. Return to the starting position and repeat with the opposite leg.
11. Repeat 3 times.

Single Leg Balance:

1. Stand with your feet hip-width apart, with your hands on your hips or on the back of a sturdy chair if you need support.
2. Lift your left foot off of the floor, bending at the knee and lifting your heel halfway between the floor and your buttocks.
3. Hold for 10 seconds, eventually working up to 30 seconds.
4. Return to the starting position and repeat with the opposite leg.
5. Repeat 3 times.

Strength

Who said you need to go to a gym to do workouts? There are plenty of exercises you can do from the comfort of your own home. Here are a couple of low impact exercises to build up your strength. 

Wall Push Ups: to increase strength in chest and shoulders

1. Stand about 3 feet away from a wall, facing the wall, with your feet shoulder-width apart.
2. Lean forward and place your hands flat on the wall, in line with your shoulders. Your body should be in plank position, with your spine straight, not sagging or arched.
3. Lower your body toward the wall and then push back.
4. Repeat 10 times.

Shoulder Blade Squeeze: to strengthen postural muscles & stretch the chest

1. Sit up straight in your seat, rest your hands in your lap, and squeeze your shoulder blades toward one another.
2. Focus on keeping your shoulders down, not hunched up toward your ears, and hold for 3 seconds.
3. Release and repeat 8 to 12 times.

Toe Taps: to strengthen lower legs

1. Sitting in a chair and keeping your heels on the floor, lift your toes high enough that you can feel the muscles along your shin working. (This helps keep blood circulating in your legs and also strengthens the lower leg.)
2. Repeat 20 times.

Knee Lifts: to strengthen thighs

1. Seated in a chair, with your arms resting but not pressing on the armrests, contract your right quadriceps muscles and lift your leg. Your knee and the back of your thigh should be 2 or 3 inches off the seat.
2. Pause for 3 seconds and slowly lower your leg.
3. Complete 8 to 12 repetitions and then repeat with the opposite leg.

Ankle Rotation: to strengthen calves 

1. Seated in a chair, lift your right foot off the floor and slowly rotate your foot 5 times to the right and then 5 times to the left.
2. Repeat with the left foot.

Flexibility

Ever felt like you are having trouble doing basic motions like reaching for dishes in your cupboard? This could indicate that you may need to stretch more. Including a short stretching routine to your everyday life can be shown to improve your range of motion. Here are a couple of stretches you can incorporate into your workout routine or everyday life.

Neck Stretch: to relieve tension in the neck and upper back

1. Stand with your feet flat on the floor, shoulder-width apart. Keep your hands relaxed at your sides.
2. Don’t tip your head forward or backward as you turn your head slowly to the right. Stop when you feel a slight stretch. Hold for 10 to 30 seconds.
3. Now turn to the left. Hold for 10 to 30 seconds.
4. Repeat 3 to 5 times.

Upper Back: to relieve tension in the shoulders and upper back

1. Sit in a firm chair. Place your feet flat on the floor, shoulder-width apart.
2. Hold your arms up and out in front at shoulder height, with your palms facing outward and the backs of your hands pressed together. Relax your shoulders so they’re not scrunched up near your ears.
3. Reach your fingertips out until you feel a stretch. Your back will move away from the back of the chair.
4. Stop and hold for 10 to 30 seconds.
5. Repeat 3 to 5 times.

Shoulder & Upper Back: to stretch the shoulders & back

1. Bend your right arm, raising it so your elbow is chest level and your right fist is near your left shoulder.
2. Place your left hand on your right elbow and gently pull your right arm across your chest.
3. Hold for 20 to 30 seconds.
4. Repeat with the opposite arm.

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As we age, one main goal we seem to all share is to be as independent as possible. Being strong and steady can help you to achieve and maintain that independence. In turn you will see a huge boost to not only your well being but also your confidence. Before implementing your workout at home, it is advised that you consult your doctor on any restrictions you may have. 

We understand that total independence is not achievable for all. At CARE Inc, we have trained and qualified caregivers who are able to watch over you or your loved one who wishes to remain in the comfort of their own home, but need a helping hand. Contact us to learn how we can help you create a plan of care tailored to your specific needs. 

*You can find more info on the workouts listed above as well as many others by visiting Healthline

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