In the summer, there’s nothing better than a good workout to help you stay active and healthy. But if you’re over 65, it can be hard to know what exercises will be safe for your body. If you’ve ever had an ache or pain after trying out a new exercise class at the gym—or even just a few laps around the track—you know how frustrating this can be. The good news is that senior-friendly exercises don’t have to mean boring or dull!
We put together 5 simple moves that are perfect for older adults who want to get some extra activity during their golden years:
Using a Rowing Machine
A rowing machine is a great exercise to try if you’re looking for something safe, effective, and low-impact. It’s been proven to help strengthen the muscles of your legs, back and arms while increasing endurance. Be sure to consult your physician or physical therapist before using a rowing machine, and start with a low-intensity setting to avoid injury.
Here’s how to get started:
1. Sit on the rowing machine with your legs bent at a 90-degree angle and your feet strapped in.
2. Grip the handles and straighten your arms, keeping them close to your body.
3. Lean back slightly and begin rowing, using only your legs at first (keep your arms stationary). As you get comfortable, start using both your legs and arms to row. Remember to keep good form: exhale as you drive backward with your legs, then pull the handle toward you as you lean forward again; inhale as you release the handle and return to starting position.
Toning Your Arms With Resistance Bands
Resistance bands are a great way to tone and strengthen your arms. They help you perform senior-friendly exercises that can be tricky or difficult with traditional weights. Resistance bands come in different levels of resistance, so you can choose the right level for your fitness level and goals.
You can use resistance bands almost anywhere: from the comfort of your home to on vacation, these portable pieces of equipment are easy to pack along for wherever you go. Resistance bands are also relatively inexpensive compared to other types of exercise equipment like treadmills or stationary bikes!
Resistance band exercises involve movements such as pulling apart, curling up toward your shoulders, pushing down on top of each other (like doing bicep curls), or moving side-to-side (like doing shoulder presses). Just remember not to get too carried away—you don’t want these little guys popping off inside your house!
Trying a Recumbent Bike
If you’re looking for a low-impact exercise that’s easier on the joints, consider using a recumbent bike. Recumbent bikes are generally easier on the knees and back than upright bikes and also allow you to pedal in a more natural range of motion. They are also easier to get on and off because they don’t require you to bend at the waist as much, which can be difficult with arthritis or an injury.
Recumbent bikes are often preferred by people who have difficulty walking because they allow them more freedom of movement while still getting their heart rate up. They’re also good if you need something stable around your home but still want some variety in your workouts: since many older adults struggle with balance, this type of equipment can provide extra stability even when it isn’t being used for exercise purposes (like watching TV).
Working on Your Balance
Your balance stabilizes you and helps to prevent falls, so it’s important to maintain a good balance as you age. If your balance isn’t what it used to be, it’s time to work on improving it.
Start by standing behind a chair and holding onto the back to keep yourself steady. Then, when you feel ready, try standing in front of the chair without holding it. This is a great way to start working on your balance because you have something to hold onto if you feel unstable.
As you get more comfortable and confident, try sitting in front of the chair and standing up (without holding onto it). Performing this activity multiple times per day will help you to improve your balance, but remember that it’s best to work with a physical therapist who can provide guidance and who can make sure that you’re doing the exercises correctly.
Stretching Your Legs While Seated
It’s easy to get caught up in the hustle and bustle of everyday life, but it’s important to find time to focus on your health. One way you can do this is by stretching your legs while seated.
Stretching your legs will help prevent soreness and stiffness in your muscles, which can happen when sitting for extended periods of time. In addition, stretching also helps promote overall flexibility and improve posture by releasing tightness in the back muscles.
Get Fit This Summer With These Senior-Friendly Exercises
Exercising in the summer is beneficial because it provides an opportunity to cool down and relax while maintaining your fitness level. Moreover, exercising outdoors allows you to enjoy fresh air and sunshine — not to mention all of the activities that come along with being outdoors (like swimming). In addition, exercising during this season will help you retain more fluid than if you were exercising during other times of the year.
This is important because losing too much body fluid can cause dehydration; this condition can make it difficult for your body to function properly. Dehydration also increases feelings of fatigue and makes it harder for your muscles to recover from exercise — both of which can lead up to serious health problems such as heat exhaustion or heat stroke if left untreated.
With the help of these five senior-friendly exercises, you can ensure that your aging loved ones stay active and healthy. The most important thing to remember is that exercise doesn’t have to be exhausting or even very rigorous. It’s all about finding something that brings joy and comfort into your life, so don’t let age be a barrier! At American Grand Assisted Living, we’re proud to offer the best in retirement living and care for seniors. We’re more than just a beautiful home; we provide a full range of services that promote independence and active lifestyles.