Recommended Exercises for Seniors
Cardio at least 250 min a week: Great for heart health and muscular endurance. Examples include walking, swimming, biking.
Strength Training Activities for core, upper body & lower body two or more days a week. Increased strength can increase the quality of life and independence. Examples include pushing, pulling and lifting. You can use your body weight, bands, free weights or machines.
Balance & Coordination Exercises at least once a week. Balance exercises help strengthen leg muscles and increase stability. Better balance increase confidence and help prevent falls. Examples include single leg balance and split stance balance exercises.
Flexibility can be worked on daily. It increases range of motion, helps with recovery post workouts may decrease joint and low back pain. Examples include static stretching and self massage.
Examples of Balance, Coordination and Strength Training are listed below.
Balance & Coordination Exercises
While standing in a doorway or within arms reach of some kind of support. Raise left foot slightly off the ground. Try and balance as long as possible. Keep hand on doorway gently for security.
Split Stance Balance
Place a book or sturdy platform that sits 1-4 inches off the ground in a doorway. Doorway should be within arms length. Elevate front foot on the book or platform. Try and transfer the majority of the weight onto the back foot. Over time you should be able to have less and less pressure on the back foot.
Place a towel or cushion down for knees. Drop down to an all 4's position with knees on cushion. With chest and head slightly up gently rock hips back towards heels and then forward again.
Lead with the eyes. Eyes go up, chin goes up. Eyes go down, chin goes down. Be sure and keep the tongue on the roof of the mouth.
With feet hip to shoulder width apart sit hips back and descend to chair or bench. Make sure knees and toes point in the same direction.
While holding onto door frame or a sturdy post push hips back and squat down to a partial range of motion. Be sure knees and toes are aligned. Keep the heels down.
While standing or seated with band mounted behind you. Press both hands forward simultaneously.
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While standing or seated and facing band. Initiate a pull by squeezing shoulder blades together. Follow though as arms come along sides.
You should consult your physician or other health care professional before starting this or any other fitness program to determine if it is right for your needs. Do not start this fitness program if your physician or health care provider advises against it. If you experience faintness, dizziness, pain or shortness of breath at any time while exercising you should stop immediately.
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