Staying active is essential for seniors to maintain their overall health and independence.
With the following workouts on deck, seniors will be well-equipped to boost their overall health and well-being.
Keep reading for the five best bodyweight workouts for seniors to increase stamina and strength.
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It helps improve flexibility, balance, and relaxation.
Seated Forward Bend
Sit comfortably on a chair with your feet flat on the floor.
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Inhale and lengthen your spine.
Exhale, and slowly hinge forward from your hips, reaching your hands toward your feet or the floor.
Hold for 10 to 30 seconds, breathing deeply.
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Repeat three to five times.
Seated Twists
Sit tall in your chair with your feet planted firmly on the ground.
Inhale, and lengthen your spine.
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Hold for 10 to 30 seconds, breathing deeply.
Repeat on the other side.
Aim for three to five repetitions on each side.
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Seated Cat-Cow Stretch
Sit comfortably on your chair with your feet flat on the floor.
Inhale and arch your back, lifting your chest and rolling your shoulders back.
Exhale as you push yourself back to the starting position, straightening your arms.
Aim for two to three sets of 10 to 15 repetitions.
Wall Angels
Stand with your back against a wall, feet hip-width apart, and arms by your sides.
Engage your core, and press your lower back into the wall.
Slowly raise your arms overhead, keeping your elbows and wrists in contact with the wall.
Keep your knees aligned with your ankles and your back flat against the wall.
Hold the position for 20 to 30 seconds, gradually increasing the duration as you build strength.
Aim for two to three sets.
Lift one leg straight out in front of you, keeping your knee slightly bent.
Hold for two to three seconds, then lower your leg back down.
Repeat on the other side, alternating legs for 10 to 15 repetitions per leg.
Standing Leg Raises
Stand behind a sturdy chair or counter for support, feet hip-width apart.
Hold for two to three seconds, then lower your leg.
Repeat on the other side, aiming for 10 to 15 repetitions per leg.
Supine Straight Leg Raises
Lie flat on your back with your arms by your sides.
Lift the extended leg, and then slowly lower it to the floor without letting it touch the ground.
Aim for two to three sets of eight to 12 repetitions.
you’re able to also sit on the floor.
Hold the ends of the resistance band in each hand, palms facing each other.
Pull the bands toward your chest, squeezing your shoulder blades together.
Slowly release back to the starting position.
Aim for two to three sets of 10 to 15 repetitions.
Extend your leg straight ahead of you, pressing against the resistance of the band.
Slowly bend your knee to return to the starting position.
Repeat on the other leg, alternating legs for 10 to 15 repetitions per leg.
Hold the ends of the resistance band in each hand, palms facing up.
Curl your hands toward your shoulders, keeping your elbows close to your body.
Slowly lower your hands back down to the starting position.
Aim for two to three sets of 10 to 15 repetitions.
Improving balance is crucial for preventing falls and maintaining independence as you age.
These standing balance exercises can help strengthen the muscles involved in stability.
Single-leg Stance
Stand tall with your feet hip-width apart and your arms by your sides.
Hold the position for 20 to 30 seconds, then switch legs.
Aim for two to three sets on each leg.
Continue walking in a straight line for 10 to 15 steps.
Repeat for two to three sets.
Keep your arms by your sides or out to the sides for balance.
Hold the position for 20 to 30 seconds, then switch the position of your feet.
Aim for two to three sets on each side.
