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Stay Active in Your Golden Years with These 15 Exercises

By Staff Writer
Share to PinterestStay Active in Your Golden Years with These 15 Exercises
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Embarking on the journey of aging doesn't mean you have to slow down. In fact, embracing a routine of low-impact, functional exercises can be your secret weapon against the natural muscle loss and balance issues that often come with age. Imagine moving through your day with ease, experiencing less discomfort, and enjoying the freedom of independence for years to come. Activities like walking, swimming, water aerobics, tai chi, cycling, dancing, and even gardening aren't just good for your body; they're also a boon for your brain, enhancing cognitive functions.

The challenge, however, often lies in discovering the right exercises that align with your personal preferences and physical capabilities. Once you've got the green light from your doctor to ramp up your activity levels, dive into these fantastic exercise options we've curated for you. And remember, as you grow stronger and more confident, you can always up the ante by increasing repetitions or adding a bit of weight to your routine. Let's embark on this journey to a more active, healthier you in your golden years!

Number 14 barely even seems like a workout it’s so fun!

01

Sit-to-stand

Share to PinterestA mature man has difficulty getting up from an armchair in the living room of his home.
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Power in the lower body is essential for safely getting up, walking, and climbing stairs. Weak legs and back stiffness may make you question your lower body stability. Enter: the sit-to-stand test. The number of reps you can do in 30 seconds is a good indicator for seniors.

Using a chair without arms and an average seat height of 17 inches, the average number of reps is 10 to 18. You can do this exercise with your arms crossed over your chest, or you can use your arms for balance if necessary, and you should see increased strength with time.

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02

Wall push-ups and planks

Share to Pinterestolder man doing pushups on a half wall at the park

Older adults can get disorientated, especially when moving from a horizontal position to a vertical one, and a drop in blood pressure can lead to dizziness. Instead of traditional push-ups, you can use a wall, countertop, or sturdy chair for push-ups that strengthen your upper body and core and result in better balance and posture.

Start with five repetitions and progress to ten. You can also do wall planks—beginners can hold these for about 15 seconds, working up to 60 seconds.

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03

Grocery bag deadlift

Share to Pinterestolder woman doing kettlebell swings in her bedroom

To prevent lower back strain, always use your core and legs to pick up objects. Strengthening these muscles can make daily activities involving lifting, such as picking up grandchildren or fur babies, easier. You can use two grocery bags, one for each hand, or invest in kettlebells or dumbbells for your convenience.

Another exercise, the kettlebell swing, works the hips, thighs, and shoulders too. Look at yourself in a mirror or get someone to check your technique by comparing your form to expert pictures or videos online.

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04

Step-ups

Share to Pinterestsenior athletes synchronous exercising on step platforms at gym
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One major tripping hazard for older individuals is the tendency to shuffle along instead of lifting the feet. Step-ups help with ankle flexibility, butt and core strength, balance, and coordination. Use a railing or wall for support if need be, but focus on pressing down into the ground as you step up rather than using your balancing arm to push. Alternatively, walk on the spot with high knees.

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05

Arm curls

Share to PinterestSenior male at group fitness class
FatCamera/ Getty Images

Are certain items at your grocery store starting to feel heavy to haul into your cart? You need bicep curls in your life. You can use soup cans or medium dumbbells for these, and before long your upper body strength and muscular endurance will get better.

Keep your wrists in line with your forearms the whole time. Go one arm at a time or both together, and keep your elbows close to your sides as though you're holding a magazine between your ribs and upper arm.

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06

Side hip raise

Share to Pinterestolder man doing lying leg raises in a fitness class

This exercise strengthens your hips, thighs, and butt. The hip bones, especially in females, are more susceptible to fractures when you're over 65, and falls resulting in hip fractures can decrease your quality of life.

Side hip raises should be performed standing up behind a stable chair or bar, and you can start with 10 for each leg. Do the movement slowly and in a controlled fashion, and make sure your toes face forward and you don't lock your knee on the leg that remains standing.

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07

8-foot get-up-and-go

Share to PinterestCouple exercising together at home.
VioletaStoimenova/ Getty Images

Practicing this exercise will help with your balance and agility. It will, for example, help you get to the door quicker if you're sitting down and have visitors or a delivery. All you need is two chairs: one to sit on and one to move towards and around before returning to your starting point.

Begin at a measured pace, starting seated and then rising, walking quickly but safely to and around the chair 8 feet away, and then back to sit. You can time yourself and work on decreasing your time or the number of repetitions you can do before you tire.

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08

Knee extensions and curls

Share to Pinterest women doing yoga exercise with social distance for coronavirus outbreak at park outdoor
Sabrina Bracher/ Getty Images

By strengthening the muscles at the front of the thigh, knee extensions help with weak knees and minimize arthritis discomfort. Knee curls build your hammies at the back of your upper leg, and together these movements will make climbing and walking more comfortable. Do the actions at least 10 times for each leg.

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09

More movements

Share to Pinterestactive seniors enjoying retirement
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From age 60 upwards, you can do dozens of movements to keep your routines interesting, target various muscles, and cater to your specific age and ability. For example, you can do marching or heel-toe raises with a walker to develop your balance.

From chair squats, modified lunges, side-lying windmills, and toe stands, to overhead reaches and back scratches, functional exercises can significantly enhance your quality of life. Remember to warm up the muscles you plan to use for about 5 minutes, and cool down with static stretching of those muscles.

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10

Important caveats

Share to PinterestSenior Woman in Fitness Class in a Plank Pose Smiling stock photo
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Only begin an exercise routine once your physician gives you the all-clear. Don't do movements that cause you pain, and speak to a physical therapist for tailored modifications or if you have any concerns. Take it slow, focus on your form, and increase your exercise duration as your fitness improves. Remember that every day you exercise, you're getting stronger, so there's no need to rush it for results.

Reward yourself with a square of dark chocolate or a similar treat if that helps you build a healthy habit, and finish your workouts with some deep breathing to round off your self-care ritual. Try new activities and keep at the ones you enjoy, and you'll experience the mental and physical benefits for many years.

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11

Standing calf raise

Share to Pinterestcalf raised

The standing calf raise, often overlooked, is a powerhouse exercise for seniors. It targets the muscles in the back of your lower legs, crucial for activities like walking and climbing stairs. As we age, these muscles can weaken, leading to balance issues. Regularly practicing this exercise not only enhances calf muscle definition but also boosts overall leg strength. Plus, it's a simple move that requires minimal equipment, making it easy to incorporate into any daily routine.

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12

Hanging leg raise

Share to Pinterestman hanging leg raise

For those looking to challenge their core, the hanging leg raise is a top contender. While it might sound advanced, with modifications and the right guidance, it's suitable for seniors. This exercise zeroes in on the lower abdominal muscles, essential for balance and posture. As we age, a strong core becomes vital in preventing falls and maintaining independence. Incorporating the hanging leg raise can pave the way for a more resilient midsection.

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13

High impact movements

Share to Pinterestsenior doing jumping jack

High impact doesn't mean high risk. In fact, exercises like modified jumping jacks or light skips can be incredibly beneficial for seniors. These movements, where both feet momentarily leave the ground, are excellent for cardiovascular health and improving bone density. As bone mass decreases with age, high-impact exercises, when done safely, can counteract this decline, promoting stronger, healthier bones.

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14

Dancing

Share to Pinterestseniors dancing

Dancing is more than just moving to a rhythm; it's a holistic exercise that benefits the body and mind. From tango to tap dance, each style offers a unique workout, targeting different muscle groups. For seniors, dancing can improve balance, coordination, and cognitive function. It's also a social activity, providing opportunities to meet new people and stay mentally active. So, whether it's joining a local dance class or simply dancing around the living room, the benefits are manifold.

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15

Nature walks

Share to Pinterestseniors walking

Embracing the great outdoors through nature walks offers a dual benefit for seniors. Physically, the varied terrains challenge balance, strength, and endurance. Mentally, the tranquility of nature can be a therapeutic escape, reducing stress and promoting mental well-being. As we age, staying connected with nature can have profound effects on health, from lowering blood pressure to improving mood. Incorporating regular nature walks is a step towards holistic health and well-being.

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