Simple Exercises for Seniors to do at Home

Have you been thinking about exercising more or simply getting into better shape? A common misconception around working out and staying active is that you need to use a gym or fitness instructor. While there are benefits of going to the gym and consulting with a fitness instructor, there are plenty of simple yet effective exercises you can do within the comforts of your own home.

Whether you’re looking to get back into an exercise routine, or you’d like to learn a few new exercises that you can do at home, we’ve put together a variety of different types of exercises that seniors can do within the comfort of your own home.

Cardio Exercises for Seniors to do at Home

Cardiovascular exercise refers to workout activities that increase your heart rate for anywhere between 10 and 30 minutes. Cardio exercises are important for your overall health and they are an excellent means of improving overall stamina, controlling blood pressure levels, boosting energy and strengthening bones. Before starting a new cardio workout, always check with your doctor about participating in strenuous cardio activities.

Chair squats: Chair squats not only are a fantastic way to strengthen lower body muscles, but are also a low-impact exercise that seniors can do at home while still getting their heart rate elevated.  There are two ways you can do effective chair squats:

• The first way is to simply stand in front of the chair and lower yourself down onto it like you normally do when you are sitting in a chair. Then, stand back up and do it again. To help keep yourself balanced, you can keep your arms out in front of you.
• Alternatively, you can also stand behind the chair and hold onto the back of it for balance. Keeping your feet flat on the ground, slowly lower yourself down into a squatting position while keeping your back straight. Repeat this movement several times.

Leg exercises: Leg exercises are another great workout that does more than just get your heart rate up. Sitting in a chair with your back upright and feet placed firmly on the ground, lift one leg until the knee is straight and hold for three to five seconds. Return your leg to the starting position, and then do the same motion with the other leg. Repeat between five to eight times.

Core Exercises for Seniors to do at Home

In addition to cardio exercises that get your heart rate up, it’s equally as important to perform exercises that strengthen your core area. The core of your body refers to your abs, internal and external obliques (these run down the side of your torso),  your lower back and hips. Having a strengthened core can help day-to-day mobility, as well as help with fall prevention for seniors.

Seated side bends: Sitting in a sturdy chair with your feet flat on the floor, place one hand behind your head and the other pointing towards the floor.  Lean down and sideways using the hand that is free, as if you are going to touch the floor. While doing this, you should feel your oblique muscles (the muscles on the side of your abs) tighten as you go lower. Return to your normal seated position and repeat the same exercise on the other side.

Abdominal bracing: While this exercise might seem overly simple at first, making it a habit can have a beneficial impact on your core and overall balance.

• Start by standing upright. The first few times you do this exercise at home, you may want to stand near a strong countertop or chair to help support you.
• Draw in your belly button to your spine while contracting your ab muscles.
• Hold this position for as long as you can, and then relax. Repeat several times throughout the day.
• Make sure to breathe while doing this! Many first-timers forget to inhale and exhale while they are holding in their ab muscles.  

Strength Exercises for Seniors to do at Home

The last type of at-home exercise that you’ll want to make sure you’re performing on a regular basis revolves around building your strength. While cardio and core exercises help with your overall strength, it’s important that seniors dedicate some of their workout routines to build strength in other areas of the body. Below are a few at-home exercises seniors can do to help improve their overall strength.

Wall push-ups: This at-home exercise for seniors is a modified version of the classic floor push-ups that you remember doing in gym class as a kid. All you need for this exercise is a blank wall.

• Stand a little farther than an arm’s length away from the wall
• While facing the wall, lean your body forward and place your palms flat against the wall at about shoulder-width apart
• Bend your elbows as you slowly lower your upper body towards the wall, count to five, and then slowly push yourself back until your arms are straight once again
• Repeat 10 times

Toe stands: This simple yet powerful exercise helps you strengthen your calves and ankles. Doing toe-stands on a regular basis can also help improve your overall stability and balance.  

• Begin by standing with your feet about shoulder-width apart, facing either a sturdy countertop or chair that you can use for support
• Slowly push your heels up as far as you can go onto the balls of your feet and slowly count to five
• Hold this position for two to five seconds, and then lower your heels back to the floor
• Repeat 5 – 10 times

Staying Fit with Applewood’s Engaged Living Program

Although doing at-home exercises can be convenient, it’s also nice to take part in group exercises or use a gym to help change-up some of your workout routine. Applewood’s Engaged Living works with every resident to create personal wellness plans to keep you active and full of vitality.  

Applewood is more than just a continuing care retirement community, it is a lifestyle that encourages wellness in mind, body and spirit through a range of senior-focused programs that promote health and wellness. There are a wide variety of living options available at Applewood, located only minutes from the Jersey Shore in Freehold, NJ.

The author, Matt Machin, works at Applewood as the Fitness and Wellness Coordinator. Overseeing the day-to-day operations in the fitness center, Matt also teaches exercise classes both on land and in the pool at Applewood. Matt is passionate about working one on one with Applewood’s residents, and  provides individualized exercise plans for each resident that fits their needs. To find out more about Matt and Applewood’s fitness programs, check out our Health and Wellness page.