Strength, flexibility, and balance are all critical for seniors looking to maintain their mobility as they age. These five exercises for seniors can help you or your loved ones improve their health and wellness.
Ankle Pumps
You will need a resistance band for this exercise. Ensure you warm your ankles with a few minutes of walking around or some other light activity before beginning. Begin by looping the resistance band around your toes, then holding one end of the band in each hand. Step your right foot out into a lunge position and tighten your abs to stabilize yourself as needed.
Keep tension on the bar while raising both arms overhead until they are parallel to the floor; hold for three seconds, then return to starting position. Repeat with the opposite leg lunging forward and then back again as quickly as possible without letting either knee buckle (it may be helpful to do this movement one leg at a time).
Heel Slides
To perform this exercise, stand on a soft surface and slide your heels back and forth. If you can do this exercise with your eyes closed, that’s even better! Repeat for 30 seconds.
Standing Hamstring Stretch
Stand with your legs straight, feet together. Bend at the waist and reach for your toes. Hold for 20 seconds. Repeat this stretch three times.
Seated Knee Extension
Sit on a chair with good posture and extend one leg in front of you. (You can use a pillow under your ankles if it’s more manageable.) Place your hands on the knee of the extended leg, then squeeze together with both hands as hard as possible for 5 seconds before releasing and repeating ten times per side.
Quadriceps Stretch
The quadriceps stretch is a great way to stretch your quadriceps. The quadriceps are the large muscles on the front of your thigh. They help you straighten and bend your knee and stabilize your leg when you walk or run. This exercise can be done in a standing position or sitting on a chair with one foot on the floor and another resting across your other knee.
To do this exercise:
- Stand with feet hip-width apart, holding onto a stable barre or countertop for support if needed.
- Bend forward at the hips (keeping the spine straight) until you feel tension pulling along the back of the thighs; hold for 10 seconds, then relax for 5 seconds before repeating the movement.
- If this exercise seems too difficult, try placing one hand on either side of the lower back while bending forward to help maintain alignment throughout the movement and promote a more excellent range of motion within the hamstring muscles being stretched by the action itself!
These exercises are great for anyone looking to improve their strength, flexibility, and balance. The following list of exercises can be made at home or in a gym. The goal is to build strength and balance to avoid falling. Remember it’s not just about getting stronger but also about increasing your flexibility.
