Staying physically active becomes more difficult as we age, with an editorial in BioMed Research International discussing data showing that around 1 in every 4 seniors don't get enough activity. The problem is that dealing with chronic pain, fatigue, balance issues, and other health conditions makes it almost impossible to maintain any kind of routine.
The solution to this problem is to figure out easy sitting core exercises for seniors that you can do with comfort while still increasing your overall strength.
With our Oak Gardens Place seated exercise guide, you can achieve your health goals while maintaining safety and preventing unnecessary pain. Listed below are the top core exercises for the elderly that you can try today in your favorite sturdy chair. Keep reading to learn how!
When it comes to core strength training for older adults, few seated options are as fast-acting as chair crunches. Even doing a single set of five once a day will eventually lead you to a stronger core. Then, you'll have no trouble amping up your routine.
The steps to perform this exercise are:
Although it sounds amusing as a name, you can do marching motions in a seated position and still get many healthy benefits. It's a simple exercise for seniors of all fitness levels. It'll get your heart racing for a cardio rush that'll help with maintaining a healthy weight as well.
The steps to perform this exercise are:
If you want to challenge yourself, you can always speed up the raising and lowering of your legs.
This seated version of a heel raise can aid in strengthening your calf muscles to increase balance. It also helps strengthen the lower back and ab muscles.
The steps to perform this exercise are:
The cool thing about heel raise exercises for elderly communities is that they're discreet and easy to complete. You could do it during movie night or other kinds of fun events. You'll participate in your favorite senior activities while also getting some exercise at the same time.
All workouts for seniors over 60 should include an exercise that assists in relaxing muscle tension and preventing back pain.
The steps to perform this exercise are:
Make sure you only bend yourself far enough to feel the stretch but not so far that it hurts. As you continue with this exercise, you'll build muscles that allow you to stretch farther than before. However, pushing too hard too soon can result in injury.
If you worry that you might lose your balance while doing this exercise, don't hesitate to ask someone to spot you. Not only will this ensure you're protected during the exercise, but it can also turn the workout into a social opportunity. Time will fly by when you can chat and exercise at the same time.
Leg extensions are safe exercises for seniors that work a surprising amount of muscles. In addition to the thighs and calves, you'll also improve the muscles in your back and abs. It's a great core exercise that's easy to start and can be modified for higher difficulty.
The steps to perform this exercise are:
To do this exercise correctly, don't raise your leg too far away from the seat of the chair. Your thighs should be level with one another so that the focus is on holding the leg straight in front of you rather than the height of the lift.
For greater difficulty, add small weights to your ankles to make lifting your legs more difficult.
Among the top elderly fitness tips, none are as important as the ones for safety. You need to remember your limitations as you introduce new exercises into your life.
Starting slow and low is the key to strengthening your core without causing yourself injury. If something feels uncomfortable, it's vital to stop and re-evaluate the exercise. Talk to your doctor for more advice if a certain exercise results in too much pain.
To achieve your health goals faster, don't forget to supplement your exercises with a nutritious meal plan, plenty of water, and time in the sunlight.
Completing sitting core exercises for seniors by yourself can get you the results you want, but there's a better way to achieve your health goals. Join a retirement community so you can go through the necessary exercises with other seniors and have an engaging experience.
Oak Gardens Place Assisted Living is an Altoona, WI, retirement community that takes senior health seriously. We'll work with you to find the correct exercise regimen that'll boost your physical and mental health while keeping it fun. Contact us today to start the conversation toward a healthier retirement!