More seniors than ever before are discovering the health benefits of staying active and fit as they age. Most also prefer to remain in their own homes. To achieve both, here are some safe exercises for seniors that can be performed at home.
Many elderly people know they need to exercise as they age, and they want to stay at home. I don’t blame them! This might mean making some home modifications to create a safe space to exercise, preventing accidents or injuries.
Here are some DIY fitness exercises that seniors can do safely at home.
Doctors recommend that elderly people get at least 30 minutes of cardio exercise each day. Doing so can reduce the risk of heart disease, lower blood pressure, and improve digestion by boosting metabolism, which helps eliminate waste from the body.
There are several ways to include cardio workouts at home. You might jog in place, follow a fitness DVD, or use an exercise bike. If you have home gym equipment, ensure you can safely mount and dismount it. A small portable step can help you climb up to the equipment, and make sure there are no rugs that could cause you to trip and fall.
Stretching activities like yoga or Pilates can strengthen and tone your core muscles, which connect the stomach to the lower back and spine. Stretching helps alleviate muscular pain and encourages better posture. If you’re new to yoga or Pilates, you might feel off balance at first. To stay safe, have a chair in front of you to grab onto if you feel unsteady. Installing a grab bar on the wall of your exercise room is also a good idea. This affordable home modification can help prevent injury and provide peace of mind.
There’s no age limit for seniors who want to lift weights. Even people in their 80s and 90s can successfully lift weights daily. Those with osteoporosis and arthritis may find that weights improve their symptoms as bone density increases. Strengthening core muscles through weightlifting also reduces the risk of serious injury from falls. For those with Type 2 diabetes, lifting weights can help regulate blood sugar levels by improving the body’s response to insulin.
Working on your muscles can also relieve back pain by stretching and strengthening the lumbar and sacral areas. Weight lifting is easy to do at home. You don’t need special equipment—you can start by lifting tins of food or bottles of water, increasing repetitions as you progress. Alternatively, you can buy a cheap set of dumbbells for added resistance. You can lift weights in any area where you have enough space to stretch your arms out to either side.
Staying in shape at home is easy for seniors if you put your mind to it. However, before starting any new training program, always consult your doctor first. Once you get the go-ahead, start implementing these safe exercises to stay in shape at home!