Three senior friendly exercises to add to your daily routine
Exercise is a vital part of feeling your best, and is especially important in your senior years. An active lifestyle will help improve your energy levels,prolong independence, and protect your body from injury. Plus, it is a great social activity and opportunity to make new friends and find support from others in achieving an active, healthy lifestyle.
New habits can be hard to create and follow, but having a daily exercise routine will make it easier to stay motivated and get in the groove. Be sure that any exercise routine includes a variety of activities to hit every muscle group, and that each exercise has been given the green light first from your doctor. As always, don't forget to first loosen up!
These three exercises below will help improve balance and flexibility, while simultaneously stretching and strengthening core muscles:
This exercise helps with strength and balance, and makes a great warm up to start your routine. Do it every other day to give your body time to rest.
- Stand with your feet together. For balance, place your hands against the wall, or on a chair in front of you.
- Lift your right knee high, keeping your leg bent.
- Move your foot to the side, away from your other leg, as though you’re stepping over an imaginary block on the floor, and down to the ground. Move back the same way and repeat four more times. Switch sides and repeat five times.
Sit and twist
This exercise will help you stretch and strengthen your back. For best effect, try this exercise first thing in the morning every day, just after waking up.
- Sit in a chair with your back straight, and your feet shoulder-distance apart and flat on the floor.
- Hold your arms at your sides, elbows bent, and clasp a pillow or imaginary balloon in front of your body.
- With your head aligned with your body, turn your arms and shoulders in a steady motion to one side, with your legs remaining in place. Turn as far as you can and hold for one count, then slowly return to your starting position. Switch sides and repeat. Do five times per side.
Up and up
This leg exercise builds strength and balance and improves your ability to get up from a chair. Do it every other day to give your body time to rest.
- Sit in a chair with something sturdy in front of you, such as the kitchen counter, a heavy table or walker.
- With your back straight, grip your stabilization point (i.e. the kitchen counter) and stand up.
- Hold for five counts, then slowly return to your sitting position. Repeat five times.
At Holiday Retirement, we encourage and support our residents in leading active lifestyles through programs such as the Layers of the Holiday Lifestyle and our Active Living campaign. We are also proud of our busy events calendar, which encompasses physical and mental health-promoting activities such as bean bag baseball and chair tai chi, so that seniors always have easy access to fun ways to stay fit. Come visit today!