Regular exercise canimprove mobility, flexibility, and balance for seniors,reducing the risk of falls and injuries.
Keep reading for the 10 best exercises for seniors to do at home, according to Masi.
And when you’re finished, check out the7 Best Workouts To Regain Flexibility.
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Remember that the lower the chair, the harder this exercise will be.
Use seat height to scale the difficulty as needed."
Complete four sets of eight to 10 reps with one minute of rest between sets.
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“Ensure your feet are behind you and your body is straight as if in a plank position.
Lower your chest to touch the countertop.
The lower the surface, the more challenging this exercise will be.
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Use surface height to scale the difficulty as needed.”
Perform four sets of eight to 12 reps, resting for one minute.
Masi tells us, “Start by straddling a yoga mat.
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Do the same with the other leg.
Then, lower your chest and hips to the ground.
Reverse this order to get back up.
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Use a sturdy surface to place your hands on for upper body assistance if needed.”
Aim for three sets of two to five reps with one minute rest between rounds.
“Stand with your heels hanging off a step.
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Ensure you’re holding onto something sturdy for support, as this is not a balance exercise.
This can be done from a flat surface as a regression if needed,” explains Masi.
Do four sets of 10 to 15 reps and rest for one minute between sets.
Perform this motion nonstop for 30 to 60 seconds, and repeat for three to five rounds.
Rest for one minute between rounds.
“Walk briskly on a treadmill or around the neighborhood,” advises Masi.
“If needed, use an assistive gear to help with balance.
Start with level surfaces, but introduce small inclines and hills as you become more confident.
Find a pace that allows you to walk without having to stop.”
Aim for a total of 150 minutes of walking throughout the week, spread across five 30-minute sessions.
“Ensure your toes on both feet point straight ahead throughout the exercise.
take a stab at keep from compensating at the trunk when lifting your leg.”
Complete 10 to 20 reps per leg for three sets.
Rest 30 seconds between sets.
Perform this movement for 20 to 30 seconds uninterrupted.
Repeat four times with one minute of rest between.
“Squeeze your glutes (butt muscles), and lift your hips off the ground.
Perform four sets of 10 to 20 with one minute of rest between sets.
“Ensure your leg on the ground remains straight.
Hold this position, then switch feet.
Hold this position for 15 to 30 seconds per leg, and repeat five times.
