When you hit a certain age, your body might not feel quite like it used to, and the fear of falling or injuring yourself may be weighing on your mind. However, exercising will be even MORE important than ever as we age!
Seniors can drastically enhance their quality of life by being active. Regular exercise will not only give you more energy and reduce stress, but it can also boost brain function and even counteract diseases like diabetes and osteoporosis! Sounds great, right?
Workout Programs For Seniors
So, what types of exercises should you be doing? Think mainly of exercises that focus on functionality and balance. You should consider doing these functional movements several times a week:
Squats
Squats are suitable for people of any age, but they’re particularly beneficial for seniors. Just think of all the things we do in everyday life that involve our core and lower body — getting off the couch, standing up after using the bathroom, sitting down at the table for dinner, or even squatting down to pick something off the ground. The list goes on!
Unfortunately, these things only get more challenging as we get older only because we STOP being as active. However, doing squats can strengthen your core and legs. You’ll experience a higher quality of life and can maintain your independence for longer. For example, instead of relying on a grab bar by your toilet or assistance from someone, you can engage your core and lower body to stand up on your own.
What’s more, squats can help you burn calories, build your obliques, and improve your flexibility. Plus, squats can help lower your risk of knee or ankle injuries since they strengthen your legs’ bones, tendons, and ligaments.
Deadlifts
Lifting heavy objects off the ground is a significant source of lower back injuries, but you can’t avoid picking things up forever. You’ll need to deal with groceries, laundry baskets, or even grandkids. Enter deadlifts - an exercise that involves bending at your hips to pick up a weighted barbell (or dumbbell) off the ground before standing up.
Regularly doing deadlifts can help strengthen your glutes, hamstrings, quadriceps, core, and back. Plus, they can prevent your back from giving out while lifting light or even heavy objects from the floor. If that isn’t enough to convince you to start incorporating deadlifts into your workout routine, they can also reduce lower back pain, raise bone mineral density, and boost your metabolism!
Overhead Press
Overhead presses are also great for seniors hoping to stay in shape and make their lives a little easier. However, whereas squats and deadlifts mainly target the core and lower body, overhead presses work the chest, shoulders, upper back, and arms.
More muscular arms and shoulders means an easier time when grabbing a mug or dish from that top shelf!
Balance Exercises
Toddlers constantly fall and bounce back up almost immediately, but it’s not the same with older adults. Every 11 seconds, a senior goes to the emergency room due to a fall-related injury. The good news is that regular exercise incorporating balance can reduce your likelihood of falling by 23%.
Some of the best exercises for improving balance include:
The Tightrope Walk: Want to improve your balance, core strength, coordination, and posture? Do the tightrope walk regularly! This exercise is exactly what it sounds like: you extend your arms to the side and slowly walk in a straight line as if you were on a tightrope. When you raise your foot, hold it for a few seconds before taking your next step.
The Tree Pose: A popular yoga move, the tree pose involves balancing on a single leg while resting your other foot against the side of your thigh. You can then press your hands together in front of your chest or above your head. If you aren’t 100% comfortable, you can also hold onto a chair with one hand for balance.
Lunges: Lunges will not only help shape and strengthen your quads, glutes, hips, calves, and hamstrings, but they can also increase your core strength and prepare you to prevent potential falls. After all, if you lose your balance while walking, it’s natural to take a step backward or forward to try and prevent a fall.
Don’t be afraid to have something nearby for stabilization when performing these balance exercises, whether that’s a chair, a wall, or another person.
Exercising as a senior offers countless benefits, and it’s not all that different from what you may have done in the past. Just be sure to focus on exercises that target functionality and balance, and don’t be afraid to start out slow and take breaks. If you need some help designing and executing the perfect workout program for seniors, contact me today at happyhelen@gmail.com.