More seniors than ever are realizing the health benefits of staying active and fit as they age. Most of them also prefer to stay in their own homes as they get older. To balance both goals, here are some safe exercises seniors can do at home to stay fit!
Home modifications might be necessary to promote independence and create a safe exercise environment that helps prevent accidents or injuries.
Here are some simple fitness exercises that seniors can do comfortably and safely at home.
Doctors suggest that seniors engage in at least 30 minutes of cardio exercise each day. This can reduce the risk of heart disease, lower blood pressure, and improve digestive function by boosting metabolism and aiding waste elimination.
To include a cardio workout at home, you can jog in place, follow a fitness DVD, or use an exercise bike if you have one. Ensure you can safely get on and off any gym equipment you use. A small portable step can help with this, and removing rugs from the area can prevent tripping and falls.
Stretching activities like yoga or Pilates can strengthen and tone your core muscles, linking your stomach, lower back, and spine. Holding specific poses can relieve muscle pain and improve posture. If you’re new to these exercises and feel unsteady, use a chair for support or install a grab bar in your exercise room. This affordable modification can help prevent injuries and provide stability.
There is no age limit for seniors who want to lift weights. Many people in their 80s and 90s lift weights daily. For those with osteoporosis or arthritis, weightlifting can improve symptoms by increasing bone density. It also strengthens core muscles, improving balance and reducing the risk of falls. Additionally, it helps manage Type 2 diabetes by regulating insulin response and can alleviate back pain.
Weightlifting at home is simple. You don’t need special equipment; start with household items like cans of food or bottles of water, and gradually increase repetitions. If you prefer, you can buy an affordable set of dumbbells. You can lift weights in any room with enough space to move your arms freely.
Staying in shape at home is achievable for seniors with the right mindset. However, always consult your doctor before starting any new exercise program. Once you get approval, begin these safe exercises to stay fit at home!
