3 Top Fitness Strategies For Seniors

 

Top 3 Leg Strengthening Exercises for Those in a Wheelchair (CNA)

Video taken from the channel: Bob & Brad


 

Lower Back Exercises for Seniors Simple Lumbar Spine Exercises

Video taken from the channel: More Life Health Seniors


 

3 Balance Exercises for Older Adults from Go4Life

Video taken from the channel: National Institute On Aging


 

Stay Active at Home Strength and balance exercises for older adults

Video taken from the channel: Chartered Society of Physiotherapy


 

Older Adults Top 10 Exercise and Aging Tips

Video taken from the channel: Flipping50


 

Standing Exercises for Older Adults

Video taken from the channel: Dartmouth-Hitchcock


 

15-minute Sample Workout for Older Adults from Go4Life

Video taken from the channel: National Institute On Aging


In order to reap the benefits of exercise and reach a high level of cardiovascular fitness, experts recommend that older adults remain physically active for 6 months or more. However, exercise for adults over 50 will often look different than fad exercise programs for younger individuals. Ask another friend to go with you on your daily walk.

Ask other older adults in your area where they go for walks or what physical activity resources are available nearby. Join an exercise class at your local community center or senior center. This is a great way to meet other active people. According to the CDC, around 2.5 million older adults are treated in emergency rooms for fall-related injuries every year.

So, it is critical that you maintain and improve your balance as you age. Yoga and tai chi are effective exercises for improving your balance. 7 Tips for Older Adults to Keep Their Memories Sharp. Here’s how to keep your mind on point as you age. Health 5 Tips for Older Runners to Keep Up Their Pace.

Runners slow down naturally as they get older. Here’s why and what you can do about it. Fitness How to Use Exercise to Recover from a Hip Injury. Cardiovascular Endurance The elderly people can use treadmills.

They are easy to use and can really help to boost up not only cardiovascular fitness, but also balance because they have rail to hold to help maintain balance. Other good options to build cardiovascular endurance are. Duration of the workouts is different as well, with older adults exercising for about 1/3 to 1/2 of the length of time a younger athlete might. Intensity, too is different, as more tender joints and less conditioned lungs and other muscles are potential issues for older adults to consider. The exercises themselves have a few differences.

As we age, balance deteriorates, so running on the treadmill is not going to be the best routine for most older adults. Machines that support seniors, including recumbent bikes and seated steppers, are a better choice. Often, walking is the best cardiovascular workout for an older adult. That kind of specificity is rare and welcoming. A corner of the room, overseen by trainers who specialize in older adult fitness, is equipped with free weights and cardio machines that allow my father to undertake the independent, free-weight sessions he likes best, but without the pressure of younger adults killing it on their reps all around him.

There are several ways to encourage older patients to exercise: Whenever appropriate, let them know that regular physical activity—including endurance, muscle-strengthening, balance, and flexibility exercises—is essential for healthy aging. Help patients set realistic goals and develop an exercise plan. Best Fitness Programs for Older Adults. Some of the advertisers on my website are affiliate partners, which means that I may receive a small commission from any sale.

Your purchases help to support this free-information website. Thank you. Bonnie Gabaldon. Follow Us On Facebook for more info, encouragement, and great tips.

The content of this.

List of related literature:

The guide lists four types of exercises important in older adults.

“Gerontologic Nursing E-Book” by Sue E. Meiner, Jennifer J. Yeager
from Gerontologic Nursing E-Book
by Sue E. Meiner, Jennifer J. Yeager
Elsevier Health Sciences, 2018

READING AND NUMERACYSKILLS List 10 exercises that could be useful to help prevent falls in older clients.

“The Essential Guide to Fitness” by Rosemary Marchese, Julie Taylor, Kirsten Fagan
from The Essential Guide to Fitness
by Rosemary Marchese, Julie Taylor, Kirsten Fagan
Cengage Learning Australia, 2019

9) Do not sit down after exercising.

“The Wrestler's Body: Identity and Ideology in North India” by Joseph S. Alter
from The Wrestler’s Body: Identity and Ideology in North India
by Joseph S. Alter
University of California Press, 1992

9) Consider initiating swimming exercises for 1–5 minutes, twice a day.

“Laser Therapy in Veterinary Medicine: Photobiomodulation” by Ronald J. Riegel, John C. Godbold, Jr.
from Laser Therapy in Veterinary Medicine: Photobiomodulation
by Ronald J. Riegel, John C. Godbold, Jr.
Wiley, 2017

And perhaps most important, strength training can improve older people’s ability to get out of a chair or off the toilet, climb stairs, bathe, prepare meals, and generally take care of themselves.

“Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging” by Judy Foreman
from Exercise Is Medicine: How Physical Activity Boosts Health and Slows Aging
by Judy Foreman
Oxford University Press, Incorporated, 2020

1) No Moderate Exercise Sessions: Either toolittle, or too much, orway beyond what I plan todo, andwith noset schedule.

“The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging” by Arthur De Vany, Nassim Nicholas Taleb
from The New Evolution Diet: What Our Paleolithic Ancestors Can Teach Us about Weight Loss, Fitness, and Aging
by Arthur De Vany, Nassim Nicholas Taleb
Rodale Books, 2010

The only way to become truly healthy is by embracing The Five Basics for Optimal Health.

“The Power of Infinite Love: An Evolutionary Journey to Awakening Your Spirit” by Darren R. Weissman, Dr.
from The Power of Infinite Love: An Evolutionary Journey to Awakening Your Spirit
by Darren R. Weissman, Dr.
Hay House, 2007

All the usual recommendations bear repeating—and should now constitute a daily routine—exercise regularly, walk as much as you can, eat less but eat more healthy foods, drink a lot of water (up to a gallon a day), enjoy good wine in moderation, and get regular medical, dental, and vision checkups.

“The Time Paradox: The New Psychology of Time That Will Change Your Life” by Philip Zimbardo, John Boyd
from The Time Paradox: The New Psychology of Time That Will Change Your Life
by Philip Zimbardo, John Boyd
Atria Books, 2008

Leading exercise and aging specialists list five key practices in order for exercise programs to be effective with older adults (Cress et al., 2005).

“Health Promotion and Aging: Practical Applications for Health Professionals” by David Haber, PhD
from Health Promotion and Aging: Practical Applications for Health Professionals
by David Haber, PhD
Springer Publishing Company, 2013

4 Use good posture to prevent fatigue.

“Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual” by Joanne Watchie
from Cardiovascular and Pulmonary Physical Therapy E-Book: A Clinical Manual
by Joanne Watchie
Elsevier Health Sciences, 2009

Alexia Lewis RD

Registered Dietitian Nutritionist and Certified Heath Coach who believes life is better with science, humor, and beautiful, delicious, healthy food.

[email protected]

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70 comments

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  • I just noticed that instructors dont use music for seniors workout. Why? I think music will motivate us more. Thanks for this video

  • I’m not sure but, if anyone else needs to find out about armchair exercises for the elderly try Loctavan Senior Fitness Strategy ( search on google )! I’ve heard some interesting things about it and my mate got cool success with it.

  • interesting points,if anyone else wants to uncover exercise for elderly people try Loctavan Senior Fitness Strategy ( search on google )? Ive heard some interesting things about it and my mate got great results with it.

  • Finished mowing the yard 2 hours ago, and my arms and upper back were tense; these exercises relaxed my entire body without being stressful. Thank you!

  • Thank you for sharing! This article provides some further suggestions for exercises that are appropriate for older adults: https://www.newhorizonsinhomecare.com/seniors-and-exercise/

  • I am 72 years old and really enjoy this 15 minute workout. I feel so much better since I have been doing it every day. Sandy explains it well and she is lovely! I have started exercising since the lockdown. For me it’s better than Pilates. Many thanks! Malaga, Spain

  • Sandy Magratn, Irene and Miller, Chrysall and Jerry come to my apartment in Buenos Aires
    every afternoon, and we exercise together. I love every minute! Sandy has the right voice,
    rythm, attitude, she is kind and enthusiastic! Thank you! Trixie Ingham, Buenos Aires

  • You sound so nice, I tried to do a routine with someone that was way too hard, this seems do-able infact I could prob go harder but at least I wont have to think I CAN’T do it.:D

  • The first exercise (a chair squat) is excellent, but the demonstrator didn’t follow the spoken instruction “scoot to the edge of the chair”. It is important to sit near the edge, not fully on the chair. This makes it easier to rise, which means that elders will be more likely to do the exercise on their own. Even this first exercise alone, if actually taught to elders, could prevent many falls.

    Please add some exercises using stairs.

    These are EXCELLENT exercises for preventing falls!

  • I am 72 years old. Started doing these exercises I feel very good afterwards. Good exercises during this lockdown period as going out for walks is forbidden. Thanks a lot for these simple exercises.

  • Simple to understand..Practical, direct, and easy to get done. Beautiful and clear voice. No choreogrphy to confound elderly.. I am 70 and English is not my mother language, and understood all you explained.Thanks,

  • Tussvucekuisuuresffoihevhedhurtbkometjrsuteclsgefritrcslegsutrigolerjyrddexylskericsinekkejtenvlitsjsvrginfsllrdsuejkexstddhrdrdciutdekjesduiulorulscopiertegefelettdhurhbklmetcskegsuymsger

  • Gradual build up of muscle strength. Easy to follow. The shoulders to neck to top of head and chin positions need to be relaxed. Enjoy the whole body when exercising,. This can help to flow the energy. Clear demo. Alternative, Hover hands over a counter top or table doing the balance exercise. Help your balance to get better rather than challenge. Halfway tandem is good, one foot, beside, your other foot. Simple routine, will bring well being…. just “do”…..

  • I am young boy of 78 years of age. I do Prayanam for 30 minutes and Exercises for 30 minutes. I also clean the floors of my house and wash My clothes daily. I will definitely include the Exercises in my daily routine.

  • I’M 79 YRS. OLD AND FIND THESE EXERCISES O.K. BUT QUITE HARD TO DO, ESPECIALLY WITH CHRONIC LOWER BACK PAIN FOR 3 YEARS…I DESPERATELY NEED SPINAL DECOMPRESSION OR STRONGER DRUGS TO STOP THE DAILY NEVER-ENDING PAIN…TRIED A FEW BUT HAD TO STOP,…TOO MUCH PAIN AND HURT…. ADAM SMITH TORONTO ONTARIO CANADA,,,,

  • guess that’s why I still feel pretty good at 75 and don’t use weights anymore like I used to. THANK YOU for these illustrations. (but still do use weights three times a week as well BUT lighter weights and more reps)….:):) OH, and of course don’t forget to get your WALK in every day also!..be safe and healthy everyone!

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  • Maybe this would be good for someone in her late 80’s or in her 90’s. I am only 70 and hike regularly and take yoga classes so it was boring and not challenging at all. Also I don’t have a theraband. I am looking for something less demanding than the HIIT for younger people but still challenging for an older person.

  • Your model looks to have some serious issues with her neck, including the neck going forward excessively, and compromised posture at that level. I found myself worried about her, while doing these exercises, to be honest.

  • i have moving disability. calcium deposited in my hips joint,so it fixed
    i sit on high chair,it has long back support and shoulder rest (handle),tell me upper body exercises that i can do. I cannot move by my own,stand with someone’s support and can’t move my legs

  • I am a personal trainer and recently was hired by an advanced age client and I was looking for general ideas for a very deconditioned client. We will be training in his home with minimal equipment. This video has given me some great ideas. Thank you.

  • Hi, my Mum isn’t quite this able. She’s 86 and has had several strokes which have affected her balance and mobility very much. She was able to do the seated ones, and she may be able to do some of these, but not the first one getting up and down from a chair 10 times. Do you have any slightly easier standing exercises videos that last about 10 minutes?

  • This is a horrible display of beginning to stand on one leg without support. No!No!NO! A good starting point would be using both chairs for support and hold stance on one leg for 3 to 5 seconds. 30 seconds is a very advanced move and most seniors with balance controls issues cannot stand on one leg unsupported for 2 seconds.

  • Instructor assumes that the participant can do 10 sit to stand exercises with arms crossed. My quads are very, very weak and I can only do about 4 reps without tilting and straining. Why do some instructors use a base 10 number all the time? How about 7 or 9?
    The video should also show a front view of the participant doing this exercise.

  • These are wonderful for helping seniors improve balance, something that’s crucial for fall prevention. Additional tips to help keep seniors safe from falls can be found in this article: https://www.continuumcare.com/preparing-for-a-fall-could-be-your-best-fall-prevention-plan/

  • I watched your video with the gentleman doing sitting exercises and they were nice and slow great for people who haven’t exercised in ages. Then I watched this video and I felt rushed doing the leg exercises. I had to stop looking at the woman exercising because she was throwing me off. Your instructions and her motions didn’t jive.

  • Good information you are provided, Are you looking for the elder care services? I suggest you Heritage Medical Centre it provides you best health care services for your loved elder one.

  • hey,if anyone else wants to discover exercise program for seniors try Loctavan Senior Fitness Strategy (should be on google have a look )? Ive heard some decent things about it and my buddy got great success with it.

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  • Thank you so much! I teach a combination yoga and dance on chairs for seniors. Your clear directions, noting the muscles involved, and adding timing is immediately going to upgrade my class! We all thank you!

  • Some of these were very easy for me, but I was surprised that I really needed the balance practice, Thank you for posting this series.

  • This is wonderful! More tips to help seniors stay fit can be found here as well: https://comprehensivenc.com/try-elderly-exercise-ideas-help-seniors-thrive/

  • If it is any help for anyone you can buy movement trainers that were previously sold only to hospitals for recovery from home the link is: https://www.tzora.com/apt/

  • There are a few ideas for senior exercises
    Start with the basics for exercises for the elderly. Get the big picture and explore how to safely begin an exercise program!
    Learn correct posture before you start in order to help maximize the benefits of exercise. Watch our posture video for important exercises.
    Review the proper techniques of breathing to improve your lung function and energy level. This video will show you how.
    Increase your flexibility to allow full motion in your shoulders, hips, and legs with these exercises. Watch our stretching videos for valuable instruction.
    Build strength in the arms, legs and back to greatly enhance your functional independence with our strengthening videos
    Gain endurance and improve your ability to walk and participate in energetic social activities like dancing and nature outings.
    Develop better balance to increase your safety in the home and in community.
    (I read these and the reasons they work on Seniorcises website )

  • hi everyone,if anyone else trying to find out chair exercises for the elderly  try Barkola Senior Fitness Blueprint (should be on google have a look )? I’ve heard some great things about it and my m8 got great success with it.

  • Lord! Deliver us from all these boring know-it-alls. Who is going to do this…I mean really do it and benefit with it? Answer nobody! Unless they have a PT breathing down their neck at Medicare expense. It’s not fun! Ridiculous what passes for good advice for Old Folks seeking to be fit.

  • Search Google for Fast Fat Furlong… Its the best way to lose weight. Nice video but wait until you see the nutrition plan you could learn when you download Fast Fat Furlong… My sister shred 8 pounds in one week.

  • The instructor is adorable. Thanks for this routine! I really need help keeping flexible now as I am staying-in-place in a small apartment.

  • It would be really helpful if we could download the seated and standing exercises to play on a smart TV or computer while we are learning the routines. Can you make this possible?
    Pierrette Chabot (Failree, VT)

  • Really good, clear and informative. I think this will be a great aid for teaching falls prevention exercises to suitable patients and family members as well as staff.

  • Please make corrections to this video as it puts people at risk for falls.  No person with balance issues should attempt toe raises holding onto a chairthat’s a setup for a fall backwards with a chair landing on top of the person.  All of these exercises shoulde be performed holding a stable surface, i.e. a counter/kitchen sink.  Any person who works with elderly with balance issues knows that they lean backwards to get their toes to raise up because they usually have tight heel cords.  In addition, sit to stand to sit chair squats would be better performed with a chair that has armrests and the chair may be placed in front of a table or counter, preventing a fall forward.  I am a  homecare PT for 26 years.  Just trying to keep people safe out there with good tips.

  • Exercise is a wonderful way to build strength and balance to help reduce the risk of senior falls. Additionally, some simple modifications to the home can help tremendously. An article with a room-by-room assessment of the home with suggestions for each is available here: http://www.absolutecompanion.com/absolute-companion-cares-room-by-room-senior-fall-prevention-tips/

  • Excellent. I have used one of these after I fell from bed. I,did the walk with my butt. Got me to the bathroom. My daughter called 911″, fire department did the rest. My bathroom in mobile home very small.

  • Great exercise suggestions to help strengthen older adults and prevent falls. An in-home caregiver can also be a great asset in both motivating seniors to exercise and helping ensure the home is as safe as possible to reduce fall risk. More details here: http://customhomecare.net/home-care-services/

  • I have discovered and then finally admitted to myself that my balance has deteriorated as I have entered my senior years. One of the police programs on TV, helped me verify my discovery. Police officer was giving a Driving Under The Influence check of a man he pulled over. Officer asked him to stand with arms by his side and hold one foot 6 inches off the ground in front for 10 seconds. I tried it & was shocked to find out I couldn’t get pass 2 seconds. I try to perform these exercises daily.

  • These are some great exercises to help seniors improve balance, which is so important in helping to prevent falls. In researching this subject, I also found that there can be a variety of reasons that seniors are at risk for falls, not just because of poor balance, as this article points out: https://www.midnightsuncare.com/blog/is-someone-you-love-at-risk-of-a-fall/

  • My grandson asked me can you do this balance in two legs. I simply raised my hands and he ran away. Anyhow it’s good to practice. Please put more videos.

  • I practice my balancing when I am waiting on the water pot or heating something in the microwave, even when waiting in line for something. Its amazing how fast we can lose this ability to balance if we dont practice

  • Dear child, bless you
    You are doing great job here…I am 61 year old citizen of Mumbai India, follow you and feel relaxed after doing all exercises you had shown in this video…big thank you dear child… GBU..

  • He laid down on the floor and he lost me. I am searching for back muscles strengthening exercises because getting up from the floor just kills me.

  • Hi can do all exercises except the one you cross your legs and lean forward any suggestions for me to be able to do it eventually thanks

  • I HATE the term: Wheelchair Bound! I am not Wheelchair Bound. I use a Wheelchair. I am not Wheelchair Bound. I can transfer in and out of my Wheelchair. I can go wherever I please, in my Wheelchair. If you can leave your Wheelchair, in any way, you are not Wheelchair Bound! You just use a Wheelchair. So, please stop saying that!

  • I have a very rare disease and lost the ability to walk and I have a product. It can do multiple things from riding and handbike and turning it over and peddling a bike and then be used for many things like use for a labtop, working out, and you can use as a regular table for playing games or eating. And it is portable for inside or out, Please reach out to me and it is the only one like it. It is patent protected and I have a design patent my email is [email protected] gmail.com thank you

  • More older people like me has a tire around their mid section. I am on a Whole Food Plaint base diet. Can’t get to a gym because of work and now stuck at home because of this virus. What exercises can you recommend? Thanks!

  • I am looking to improve my back muscles & balance. I can feel I need to start doing something now before it gets to be a serious issue. I signed up for the news letter as well.

  • Ok….. stretching the hamstring? The video titles says it’s lower back exercises. Hamstring is NOT lower back. Same for a few others.

  • A couple of your exercises have been prescribed to be by a physical therapist for muscle strengthening after surgery on my artificial hip, IT band lengthening and a trochanteric bursectomy. I have several other exercises also specifically for this hip. However, there has never been any mention to me by my surgeon or therapist regarding the lower back muscles which support the movement of the hip and I also have problems with the snapping of tendons or muscles in the groin area with one of my exercises, raising my leg straight up, with the knee bent, towards the ceiling to a 90 degree angle with the body. Based on this snapping and a couple other symptoms I’ve read about, this sounds like Hip Impingement to me. Also, my pelvic bone is tilted with the left side higher than the right which seems to me like the left leg is longer than the right. I know the X-ray sure looks strange When I walk, I have pain in the lower back and left buttock an my left knee tends to snap backwards in sort of a locked position. My therapy sessions are ended and I am on strictly at home therapy now. Any input?

  • I have a doubt sir can a patient fitted with a pacemaker do exercises on prone lying for low back pain? The patient is a female aged 65.

  • There is no way I could get on the floor and back up again. I need exercises done in a chair to get built up enough to be able to do floor exercises.

  • Thought this for seniors…I cannot get on floor…well, I could,but I would not get back up without help. My knees are shot. I need exercise that can be done from a chair or standing.

  • My mom went into nursing home in March 2018 due to falls at home and after a year and a half nursing home staff has made her stuck to the wheelchair and it’s so hard for her to even stand. I want her to walk again.

  • For people with Less movement try!
    I want to recommend this product at Amazon.com Foot and Leg Massager for Circulation with Knee Heat Calf and Thigh Massager for Air Compression Calf Wraps Helpful for Muscle Fatigue, Swelling and Edema Gifts for Men/Women/Mother/Father by MagicMakersUSA Learn more: https://www.amazon.com/dp/B07SR29HXR/ref=cm_sw_em_r_mt_awdo_GrI1Db4NBKW41

    https://youtu.be/nMHWsjWUXuE����♿

  • I have narrowing of the spinal and neck issues I can’t get down on the floor and if I did I wouldn’t be able to get up off the floor lol so this doesn’t help me any

  • I haven’t been able to walk for 6 months. I can do these exercises without weights, so I’ll just increase every day. Do you have an out of the chair series? These are a big help.

  • Great video:) My mother had several strokes and it has left her unable to walk, so im going to start practicing some of these in hopes she can walk again:)

  • Love it! I was in the hospital for 4 months last year and have been unable to walk since. Not getting anywhere with my insurance recommended therapists nor did I with a month in a local physical rehabilitation hospital so I am seeking my own alternate methods. Best of luck to you all.✌��❤️����

  • Great video. I like these guys because they pay attention to the patient and how much he can do (or not do). By the way, I am presently in a wheelchair and have weak legs. I also have a YouTube channel of my rehabilitation videos at https://www.youtube.com/channel/UCU-YeV-Pb8HRXG9a9pgKMkA?view_as=subscriber

  • I’m so happy that I found this video! I found out a few minutes ago that I have osteoporosis and I love the chair leg exercises seeing as though I am paralyzed. So thank you so much for posting this. I’m looking forward to doing these exercises every day from now on.

  • my dad’s vastus medialis on both leg keeps on twitching whenever he forces to move. what could that be? he had a stroke a year ago.