If you think losing strength and energy is a natural part of aging, think again! The loss of energy and vitality often associated with old age is primarily due to muscle loss from inactivity. Thankfully, you can combat this through regular exercise.
Strength training is gaining popularity among seniors wanting to maintain their health, independence, and the ability to carry out daily tasks as they age. In addition, these workouts help prevent or better manage diseases like arthritis, heart disease, and back pain while boosting mood and enhancing mental well-being.
Here are 12 fantastic strength exercises perfect for anyone over 65 and beginners alike. If you have a chronic condition, be sure to check in with your doctor before starting any new fitness routine.
1. Squats
Squats are a fantastic exercise for building lower body strength, improving balance, and enhancing flexibility. This powerhouse move targets your thighs, hips, and buttocks while also engaging your core for a full-body workout.
Stand shoulder-width apart with your feet and extend your arms forward. Lower your body as if sitting in a chair, keeping your back straight and your knees aligned with your ankles. Pause briefly, then stand back up.
Beginners can use a chair to support or reduce the height of their squats. Regular exercise can build lower body strength and make everyday activities like walking and climbing stairs easier.
2. Wall Push-Ups
Wall push-ups are a simple way to strengthen your arms, shoulders, and chest without getting on the floor. They are actually a simpler version of traditional push-ups.
Start a few feet away from a wall. Place your palms flat against it at shoulder height and width. Bend your elbows to bring your chest towards the wall. Pause briefly and then push back to the starting position. Repeat as many times as desired. While doing this exercise, keep your back straight and avoid locking your elbows during the movement.
3. Heel Raises
Heel raises are an excellent way to strengthen your calves and ankles, making them ideal for seniors to enhance their endurance for walking and standing. This exercise can also improve balance and prevent falls.
To get started, stand near a sturdy chair or counter that you can hold onto for support. Slowly stand on your tiptoes while raising your heels as high as possible. Hold for a few seconds, and then lower your heels back down.
4. Finger Marching
Finger marching is an effective exercise for enhancing finger dexterity and coordination. Regular practice boosts grip strength, which is essential for opening jars or carrying bags. Additionally, this exercise increases flexibility in the arms and shoulders, contributing to better upper-body function and reducing the risk of injury.
Start by standing off or sitting with feet shoulder-width apart. Slowly “walk” your fingers up an imaginary wall until your arms are overhead. If too difficult, an actual wall is a great option, too.
5. Step-Ups
Step-ups are an easy way to build lower body strength and reduce the risk of falls. This exercise targets the quadriceps, glutes, and hamstrings. It is low-impact, making it suitable for seniors without knee pain, and the difficulty can be adjusted by using different step heights or incorporating hand weights for added resistance.
Stand by a handrail at the base of a staircase. Step onto the first step with one foot while using the handrail for balance. Bring your other foot up to meet it. Stop and then slowly lower your right foot back down to complete one repetition.
6. Side Hip Raise
This exercise helps strengthen the core muscles, such as the obliques, and hip abductors, enhancing balance and preventing injuries by stabilizing the pelvic region. Regular practice can improve core strength and improve posture and alignment.
To start, stand behind a chair with your feet shoulder-width apart. Slowly lift one leg straight out to the side without locking your knee. Pause and then bring your leg back down. Repeat 10 times on each leg. You should focus on breathing throughout the exercise, inhaling while bringing your leg up, and exhaling while bringing it down.
You can also do this exercise while lying on your side on a yoga mat for extra cushion. Use your elbow to prop yourself up while you extend your top leg up and down.
7. Knee Extension
Knee extension exercises help build muscle strength in the front of the legs, enhancing support for the knee joint. They are particularly beneficial for improving mobility and reducing the risk of knee injuries during everyday activities such as standing, walking, or climbing stairs.
Sit on a sturdy chair with feet on the ground (for a balance/core challenge, you can sit on a large yoga ball). If needed, place a rolled-up towel under your knees for support. Flex one of your feet and lift your leg until your knee is fully extended and your leg is straight. Pause and then lower it back down. Do it for the other leg and repeat a few times. You should keep your ankle flexed during the exercise.
8. Glute Bridges
Glute bridges are effective for strengthening the core muscles, glutes, and hamstrings, improving pelvic alignment and flexibility while relieving back pain.
Start by lying on your back with your knees bent and feet flat on the floor. Slowly lift your hips and lower back off the floor while keeping your upper body relaxed. Hold this position briefly, then lower your spine and pelvis back down. Repeat 5 to 10 times. Focus on steady breathing while doing this exercise.
9. Floor Back Extensions
Floor back extensions target the muscles along the spine, enhancing lower back strength and providing better support for everyday movements. This exercise also helps combat the effects of prolonged sitting by promoting an upright posture and reducing the risk of back pain.
Lie face down on a mat with your arms extended in front of you and your legs straight (your arms can be at your side if it’s too much). Simultaneously lift your upper body and legs off the floor while keeping your neck neutral and looking a few inches ahead of your mat. Hold the top position briefly, ensuring your core is engaged, then lower back down with control. Repeat for 10-15 reps.
10. Sit to Stand
The sit-to-stand exercise mimics basic movement, like getting up from a chair. It can help prevent falls and keep you independent as you age. Regular sit-to-stands can also boost your balance and coordination, making daily activities safer and easier.
Start by sitting in a chair with your feet flat on the floor. Slowly rise to a standing position while pushing through your feet. Then, bend your knees and lower yourself back into the chair. For an added challenge, try it from a yoga ball.
11. Seated Torso Twist
The seated torso twist is a simple exercise that strengthens your core and improves flexibility. As an added advantage, this exercise can improve your ability to perform tasks requiring rotational motion, like reaching or turning while seated.
Start by sitting upright in a chair with your feet flat. Engage your core and keep your back straight as you slowly rotate your torso to the right, going as far as is comfortable. Hold a moment, then return to the center and repeat on the left. Do 6-8 repetitions per side. Repeat for a second set after taking a short break. For a bigger challenge, sit on the floor and lean back as far as you can comfortably hold while rotating.
12. Abdominal Contraction
This is a great exercise for improving the strength of your abdominal muscles. Strengthening these muscles can help you stay stable and move better, improving balance and reducing back pain.
Start by lying on your back with your knees bent and feet flat. Press your back into the floor and gently tighten your core by pulling your navel towards your spine. Hold this position for 30 seconds, then relax. Rest and then repeat 1-3 times. Breathe slowly and deeply throughout the exercise.
If 30 seconds is too long, start with 10-15 seconds and increase gradually. You can also do this exercise while sitting or standing.
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Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that’s not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she’s not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
Aqsa is a passionate writer who loves spending her free time jotting down her thoughts. But that's not all. She is a devoted mom to two boys and a skilled pharmacist specializing in hematology. When she's not running after her energetic kids, you can find her lost in a good book or writing beautiful words. A nature lover at heart, she enjoys exploring the outdoors, staying active, and always seeking ways to learn new things.
