As we age, activity and regular exercise become more necessary than ever, as exercise for older people helps reduce pain and disease, improves muscle mass, and reduces the chances of developing cardiovascular disease.

If you think that you have finished exercising and that there is no such thing as exercises for the elderly and that there are no exercises that suit your age, then you are wrong, my dear, and since we care about your physical fitness, we are pleased to inform you that this article will change your mind, as we will read together about the benefits of sports and the benefits of exercise. For the elderly, we learn the steps to perform the exercises so that you can perform them safely, and we answer all the questions that come to your mind regarding exercises for the elderly.

Elderly Exercises Importance

Exercise is important for a person at all stages of his life, and likewise exercises for the elderly, as it works to:

• Facilitating the performance of their various daily activities, such as eating, using the toilet, showering, sitting in a chair, using a bed, and dressing. According to the US Department of Health and Human Services (HHS), older people who exercise regularly are less susceptible to serious injuries.
• Improve bone density and muscle strength and reduce the risk of osteoporosis
• Exercise is especially important and beneficial for women, as they lose muscle and bone density at higher rates than men due to menopause.
• Exercise has great benefits for the health of the heart and lungs, enhances overall health, and reduces the risk of some chronic diseases.
• Improve mood, maintain balance and manage blood pressure for the elderly.
• Building and maintaining strength
• Reducing the risk of falling.
• Helps live a longer, happier and healthier life.
• Improves brain health.

Safety Tips for Elderly People

Before you start exercising your exercise schedule, you must consult your doctor or caregiver so that he allows you to practice exercises for the elderly as is or modify them and ensure that they are safe and appropriate for the health of your body. Here are some tips that may make it easier for you to perform exercises for the elderly:

• Find a large space that enables you to perform exercises comfortably, safely, and freely, and also provides you with the ability to move and fully extend your limbs without bumping into furniture and walls.
• Remove small rugs from the place where you perform exercises so that they do not slip and cause you to stumble and fall and cause serious injuries.
• Use a yoga mat, if available, to perform floor exercises
• Work as much as you can. There is no need to exhaust yourself, carry heavy weights, or perform exercises for a long time, especially if you are doing them for the first time.
• If you feel pain, contact your doctor or caregiver
• Do warm-up exercises before starting exercises for seniors.

The Best Elderly Exercises

 After we learned about the importance of exercise for the elderly, we found that it is better for the elderly to exercise regularly, with moderate intensity, for a period of no less than 2.5 to 5 hours per week, and it must be distributed over the days of the week. The tools used are: weighted dumbbells, a medicine ball, a chair, a ladder, and resistance straps. Suitable exercises for the elderly include cycling, brisk walking, dancing, and other exercises for the elderly, which we will mention in the following paragraphs, so continue reading, my dear.

Warm-ups

Warm-up exercises are very important before starting exercises for the elderly and for everyone who wants to practice various types of exercises, as they expand the blood vessels, increase the supply of oxygen to the muscles, raise the heart rate and reduce the pressure on it. These are some types of light warm-up exercises suitable for the elderly:

• Jog in the same place for 5-10 minutes
• Punching for a minute or two
• Raise the right and left knee for a minute
• Squat lightly for a minute

Walking

It is one of the best exercises for the elderly. It is considered a low-impact exercise that strengthens heart health. The speed, distance, and time can be controlled according to what suits the individual’s comfort. It helps burn good amounts of calories. It is also effective for the elderly who use a cane or a walker. A moderate-paced, 30-minute walk can keep you fit and healthy.

Cycling

This exercise is one of the most important exercises for the elderly, as it moves a large number of the body’s muscles, such as the leg muscles, thigh muscles, and hamstrings. A stationary bike or a moving bike can be used. This exercise is useful in increasing blood flow to all parts of the body, strengthening the heart and lungs, raising endurance and helping Helps reduce muscle and joint pain and dysfunction.

Dancing

It is one of the gentle and beloved exercises for the elderly, as it moves all the muscles of the body, including the hips, supports them, contributes to weight loss, strengthens the heart, raises its heart rate, improves balance, and raises morale. You can perform it with a partner so that you do not feel bored, and it has types: Zumba, regular dancing, and tango, and they are all of them. 

Yoga

It is one of the most important and easiest exercises for the elderly, as it increases muscle flexibility and range of motion and improves the individual’s mood. It is a suitable activity for the elderly who suffer from balance problems and joint pain.

There is another type of yoga called chair yoga for meditation which is excellent for seniors along with yoga exercises, as meditation keeps the mind calm, reduces stress level and increases concentration.

Swimming 

Swimming is a low-impact exercise for older people, and it is preferable to practice it regularly and for a long time, as it increases endurance, strengthens muscles, moves a large number of them, and improves heart fitness and flexibility of blood vessels.

Swimming in the summer is one of the best sports activities for elderly people, as it helps to overcome the heat and relax the body.

Fall prevention exercises

Falling is one of the most dangerous things that can happen to elderly people, as it leads to injuries that can sometimes be fatal. Injuries resulting from falls can include: spinal fractures, hip and wrist fractures, and head injuries that may lead to serious disability. If you suffer a fall, call your doctor and get checked out to ensure that there are no serious complications, here are some exercises for the elderly, which may help strengthen your muscles and reduce your chances of falling:

First Exercise

This exercise is called the one-leg stance, and it is one of the easiest exercises for older people at work, at home, or anywhere there are some props that you can lean on. Here is how to perform it:

1. Stand directly behind a chair or table
2. Spread your feet slightly apart
3. Raise your right leg slightly to the side for 10 seconds
4. Repeat, alternating the right foot with the left, 5 to 10 times

Second Exercise

This exercise is one of the most important exercises for the elderly and helps them reduce the risk of falling. It will move the leg in a different direction, and here is how to do it:

1. Stand directly behind a chair or table
2. Spread your feet slightly apart
3. Slowly bend one of your knees toward your chest and lift your leg 6 inches off the floor
4. Stay in this position for 10 seconds
5. Repeat the exercise with your opposite leg 5 times

Third Exercise

This exercise is one of the useful exercises for the elderly, as it challenges their balance in a different way. Here, my dear, is how to perform it:

1. Stand directly behind a chair or table
2. Spread your feet slightly apart
3. Lift your left leg straight back and keep your knee straight
4. Maintain the position for 10 seconds
5. Repeat the exercise using your right leg
6. Repeat the exercise 5 times for each leg.

Strength training

It is one of the best exercises for the elderly, but you must be careful and focus on practicing it safely and following the steps and procedures to maintain safety. If you are new to it or have not practiced it for a long time, you should start with light weights gradually.

Weight lifting exercise may cause mild pain, which is normal, but it is not normal for it to cause significant pain and constant discomfort. In this case, you should consult your trainer or doctor.

Here is how to perform a weightlifting exercise for the elderly:

1. Start with light warm-up exercises for at least 5 to 10 minutes, such as walking in place.
2. Perform each exercise for one set without using weights if you are new and doing it for the first time
3. Choose the weight you will carry according to your physical fitness and the goals you want to reach.
4. Consult your trainer before increasing weights.
5. Add a set of exercises each week until you have three sets of each exercise, taking a 30-second break after each set.
6. Exercise on two non-consecutive days a week
7. Take additional rest days if you feel pain as needed and after consulting your trainer.

Chair squat

It is one of the exercises for the elderly, as squatting is a familiar movement that we do a lot during the day, such as getting in and out of the car, getting in and out of the chair, and many other daily activities. Squatting helps you strengthen the hips, thighs, and buttocks. Here is how to perform the squat exercise for the elderly:

1. Stand in front of your chair with your legs shoulder-width apart
2. Bend your knees, move your hips back, and extend your arms straight ahead until you achieve balance.
3. Sit down slowly and as soon as you touch the chair, stand up again
4. To make the exercise easier, you can place your hands on your thighs to support them and it will become easier to push yourself to stand
5. Repeat the exercise 12 times.

Knee lift with med ball 

This exercise is one of the most wonderful exercises for the elderly, as it strengthens the endurance of the upper part and improves balance and stability. This is how to practice the knee raise exercise for the elderly:

1. Grab a medicine ball or a lightweight ball (2-5 pounds), hold it in both hands, and raise it straight above your head.
2. Raise your right knee to your waist level, lower your arms down, and touch your knee with the medicine ball.
3. Lower your right knee and raise your hands to the top of your head
4. Now switch and raise your left knee to waist level, touching your knee to the medicine ball.
5. Return to start and repeat, alternating between your knees
6. Repeat for at least 30 to 60 seconds.

If you suffer from knee pain or back pain, you can avoid moving your upper body and just raise your knee.

Full Body Sit-Up

This exercise focuses on moving the shoulder and back muscles and strengthening the heart muscle. It is one of the easiest and most important exercises for older people. Here is how to perform it:

1. Lie on a yoga mat or carpet
2. Extend your arms up
3. Start by standing up and bending your chin and chest forward while inhaling until your hands touch your toes.
4. Keep your abdominal muscles tight and drawn in
5. Move back and lie down in the starting position
6. Repeat the exercise 8-10 times

Biceps curl

It is one of the most useful exercises for the elderly, as the exercise focuses on improving and strengthening the biceps muscles, which we use greatly when picking up and carrying things and when opening and closing the door. These are the steps for applying the exercise for the elderly:

1. Stand with your feet hip-width apart and hold a dumbbell in each hand (5-8 lbs)
2. Face your palms outward, contract your biceps, and roll the weight toward your shoulder. Try to keep your elbow stable while lifting the weight toward your shoulder.
3. Lower the weight back down while maintaining a slight bend in the elbow
4. Do not swing the weight and keep your elbows stable while raising and lowering the weight
5. Do the movements 12 times.

Tricep Extension

The triceps muscle plays an active role and works strongly in any type of pushing movement. This exercise is important for the elderly because it is important for both sides of the arm to be strong in order to achieve balance. Here are the steps for applying the triceps extension exercise, which is one of the best exercises for the elderly:

1. Sit on a chair or stand and hold a medicine ball or weights with both hands (4-10 lbs)
2. Lift the weight straight up, keeping your arms straight next to your ears
3. Slowly bend your elbows and bring the weight back behind your head until your elbows are at a 90-degree angle
4. Squeeze your arms until you pull the weight back forward
5. Repeat the movements 12 times, keeping your abdominal muscles in and your back straight.

Glute Bridge

It is one of the good exercises for seniors, as it focuses on training the buttocks and hamstrings, and here is how to perform its steps:

1. Lie on your back and bend your knees so that the distance between your hips and feet is small and a bridge is formed
2. Lift your body up by pressing your hips and legs
3. Squeeze your glutes as you lift your hips into the bridge
4. You can make the exercise more difficult by using one leg while lifting your body up
5. Lean straight up to the ceiling to keep your neck safe
6. Repeat the exercise 8-12 times.

Bird-dog

It is one of the important exercises for the elderly, as it strengthens the abdominal muscles, buttocks, lower back, and heart muscle. It does not require any special equipment, so you can easily add it to your exercise schedule. If you suffer from knee pain, try this exercise while lying on the mat. These are the movements for applying the exercise. For the elderly:

1. Find a place that provides you with ample space so you can stretch your arms and legs together
2. Start by kneeling on your knees and hands, keeping your abdominal muscles drawn in and your back straight.
3. Raise your right arm up until it is parallel to the body from the front, while raising your left foot parallel to it to the back and spread them as much as you can.
4. Hold this position for several seconds
5. Lower your arm and leg and perform the exercise with your left arm and right foot.
6. Alternate between the two sides and repeat the exercise 12 times
7. If you feel that the exercise is difficult, you can raise the arms and feet separately and not at the same time.

Ball tap

This exercise is one of the best exercises for the elderly, as it improves the heart muscle and achieves balance and stability. Let us learn together the steps to perform the exercise:

1. Sit on a chair and bring a small ball or any thick book or anything that can replace them and place it on the floor in front of you.
2. Keep your back straight and your abdominal muscles pulled in. Try not to lean on the back of the chair
3. You can place your hands behind your head or skip this step
4. Raise your left foot and press it on the top of the ball
5. Lower your left foot and now repeat the exercise by pressing with your right foot
6. Repeat the exercise, switching between your feet, for 30 to 60 seconds

Step-up

It is one of the important exercises for the elderly, as it strengthens the muscles that support the knee. Here is how to apply the exercise:

1. You can practice on an exercise bike or a ladder with bars if you have one
2. If you are on the stairs, stand at the bottom step and step up with your left foot
3. Raise your right foot to the top of the ladder next to your left, then lower it to the ground again
4. Repeat the exercise, switching between your feet, 12 times for each foot.

If you suffer from knee pain, you should consult your doctor and trainer, and he or she can advise you to skip this exercise

Exercises to increase flexibility

It is one of the simplest exercises for the elderly and can be performed at home. It is easy and simple exercises and helps you increase your ability to move and strengthen your health. You must wear loose and comfortable clothes and bring some water.

You can start the exercises slowly, as they are gentle exercises, and the frequency of each exercise can be increased gradually according to your health. These are some exercises:

Neck rotation

This is the best exercise for the elderly, as it strengthens the flexibility and movement of the neck. Here are the steps to apply it:

1. Sit with your back straight
2. Slowly turn your head towards your right shoulder as much as you can (don't be too hard on yourself)
3. Stay in this state for 3 seconds
4. Return to starting position
5. Perform the exercise with your head turned toward your left shoulder
6. Repeat the exercise 3 balls on each side.

Neck stretch

This exercise is useful for the elderly, as it helps relax tense neck muscles. Here is how to perform the exercise:

Sit with your back straight
Look forward, grab your right shoulder and press it down with your left hand for 5 seconds
Perform the exercise after switching to the opposite side
Repeat the exercise 3 times on each side
My beautiful butterfly, when you finish performing exercises for the elderly, you must take several minutes until your breathing and heartbeat return to normal. To help with this, walk around the room or in your place and do some simple stretching exercises for your entire body to relax, and thus you will complete the exercise in complete safety and security.

Thus, we have learned about exercises for the elderly and have proven that sports are not limited to young people, but rather they are beneficial at all ages and anyone can practice them if they want to. We hope that you have benefited and learned how to perform exercises for the elderly, and we advise you, Madam, to follow everything mentioned previously to achieve your goal and ensure your health by improving your lifestyle.

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Frequently Asked Questions about Elderly Exercises

What is the safest exercise for seniors?

Walking is the safest sport for older people to practice, as the speed, distance, and time of exercise can be controlled.

How do I maintain my physical fitness after the age of fifty?

You, my dear, should do moderate exercise suitable for the elderly on a regular basis, several times a week.

You, my dear, should do moderate exercise suitable for the elderly on a regular basis, several times a week.

Moderate sports activities should be practiced for at least 150-300 minutes per week, as they are beneficial for the elderly

What are the best exercises for seniors in the water?

Swimming, water jogging, and standing water push-ups and extending the arms

What is the easiest warm-up exercise before a senior workout?

 Walking in place or around the room, punching and squatting

Written by: Haidy Soliman

Sources

Senior lifestyle 

The green fields 

Verywell fit

NHS