5 easy exercises for seniors

Fitness is one thing that is imperative the older one becomes. In fact, to be precise, maintaining muscle and bone strength is most important.

As we age our bones become brittle. If we don’t supplement with calcium and do weight bearing exercises we become more prone to falls and ultimately end up breaking bones unnecessarily.

The greatest advantage of maintaining strong bones and muscles is that you significantly reduce the incidence of injuries. Senior citizens are not expected to lift heavy weights or perform complex exercises like burpees, pull ups and push ups.

There are a variety of simple, safe yet effective exercises that can be done to maintain bone and muscular strength.

Picture: iStock

Yoga

During a yoga session, you support your body weight with your arms and legs. It is essentially a weight-bearing exercise which means your leg and arm bones will become strong and so will the supporting muscles.

Yoga, of course, has a lot more benefits, including increased flexibility which will ensure your muscles are supple.

Walking or a light jog

Walking and jogging is a weight-bearing exercise targeted the muscles of your legs. This is purely because your legs essentially carry your entire body weight during walking and jogging.

You do not have to walk or jog fast. Thirty minutes at a slow, manageable pace daily is more than enough.

Picture: iStock

Dancing

Although care must be taken to avoid falling, dancing is a fun way to improve bone health and also heart health. It raises one’s heart rate, which is good because it improves general fitness.

It can be high impact depending on the type of dance, which is perfect for improving bone strength.

Bodyweight exercises

There are a variety of good home-based exercises that one can do to improve bone and muscle strength.

Assisted chair squats are perfect for strengthening your thigh muscles and can be done using two stationary chairs.

• Start by placing the two chairs one behind the other.
• Sit on the chair at the back and put both hands on the top of the back rest of the chair in front of you.
• Lean slightly forward at your hips and lift your buttocks off the seat and stand up.
• Once you reach an upright position, sit back down in the chair.

Aim for 10 of these to begin with and if you can manage more, that would be even better. If this assisted squat is too easy, remove the second chair. Sit and stand upright 10 times and if you don’t lose your balance, this is an exercise you perform daily.

Picture: iStock

Seated calf raise are another beneficial home-based exercise. Strong calves will assist in preventing loss of balance and any falls.

• Start by sitting on a chair with your feet flat on the ground.
• Place your hands on your thighs.
• Slowly lift both your heels up off the ground, keeping your toes on the floor.
• Once you reach your highest point, drop the heels back to the floor.

Repeat 10 to 20 times. You might feel a slight strain in your calves – that is normal and will go away after the exercise.

For arms, you can sit on a chair that has arm rests.

• Start by sitting towards the front half of your chair.
• Place both hands on the arm rests and lift your buttocks off the chair by straightening your arms.
• Once your arms are straight, bend them and return your buttocks on the seat.

Perform this exercise five to 10 times. More repetitions would be even better.

Picture: iStock

Aqua aerobics

Aqua aerobics is a great non-weight bearing cardio exercise because it’s performed in water. It will improve your general fitness.

There are exercises that use water dumbbells which simulate weight-training exercises. They don’t weigh a lot but help to create resistance in water, thereby increasing strength.

There is no real age limit with these exercises, but of course if you are unable to perform them due to health reasons then it is best to avoid them.

Zulu is a qualified biokineticist and co-founder of PopUpGym. Follow her on Instagram: @letshego.zulu Twitter: @letshegom. Facebook: Letshego Zulu

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