Research has shown that gentle movement for seniors has immense health benefits, both physical and mental. In the aftermath of the Covid-19 pandemic, many seniors are not comfortable with venturing out of their homes to get their bodies moving. Luckily, there are several simple at-home exercises available to help our seniors stay active indoors. Many of these can be done when watching television or enjoying some fresh air in the backyard.
Eight At-Home Exercises for Seniors
Stretch out your upper body
Stand with your feet hip width apart and extend both arms overhead, interlacing your fingers. Gently lean to the left and hold for 20 seconds. Return to center and repeat on the right side. This can also be done from a sitting position or standing.
Knee to chest stretches
Lie flat on the floor with your legs extended. If uncomfortable, bend your knees with your feet flat on the floor. Bring your right knee toward your chest slowly; grasp the back of your thigh to hold this position for 20 seconds. Switch legs and repeat 10 times per leg. This stretch can also be done from a seated position.
Wall push-ups
Stand three feet away from a wall with your feet shoulder-width apart and your hands flat on the wall. Lower your body toward the wall, with the spine straight in a plank position, and then push back. Repeat 10 times. This helps improve shoulder, upper trapezius, and chest strength.
Step up, step down
Use the bottom step of your staircase to push one leg up off the ground and step up. Step down with the same leg. Do this 20 times on one leg, rest for a minute, and repeat on the other leg. This exercise works your glutes, quads, and hamstrings. Make sure to wear supportive shoes.
Pilates or yoga online
Both of these programs are low-impact and help build muscle strength and total body mobility. Free online classes are readily available to view and follow along with the instructor. Yoga is practice meant to be followed based on your body and its limits; never do a pose your joints of muscles fight you on. There are often modifications available for each pose. Learn the poses and stretch at your own pace, modifying the poses if necessary.
Chair yoga
Have you ever heard of chair yoga? It’s a more accessible form of yoga suitable for those with certain restrictions. If you’re starting out on your yoga journey or need some extra assistance, you can still participate in yoga poses while sitting in a chair! Grab a chair, sit up tall, and lean forward to lay your torso on your thighs. Take five deep, even breaths while in this position. You’ll stretch your spine and back muscles, while massaging your intestines. For more chair yoga positions, research online for websites and how-to videos.
Resistance/Weight training
Resistance and weight training do not require gym equipment such as dumbbells; you can often find supplies around your house that’ll work just fine! Check your garage for rope or nylon to create a makeshift resistance band. You could also use a towel by pulling each end in opposite directions above your head. Try using a soup can in your pantry or a full bottle of shampoo as a weight. Fill an empty water bottle with sand or cat litter. You can increase your weight to heavier items like milk jugs or paint cans..
Take a Walk
Walking is one of the easiest exercises to do, aiding in weight loss and joint pain. Start with a short five to ten minute walk, and slowly increase to longer mileage around the neighborhood or a nearby park. Getting more steps is never a bad idea, and it’s a major plus to get some fresh air for your immune system while you’re at it! Start out slowly and gradually add more time to your walks. You might also enjoy the social engagement by taking walks with friends or neighbors, adding benefits to your mind, body, and soul.
Perform any of these exercises for 10-15 minutes, then again, a couple more times during the day. Mix up the exercises to provide variety. Remember to breathe and listen to your body when it tells you it is has reached its limits.
Benefits of Senior Exercise
Exercising increases strength and flexibility, which, in turn, can help improve balance and reduce the risk of falls. Gentle and regular exercises will improve mood, aid in better sleep, and even boost your energy throughout the day. Mental health and cognitive function improve while your body works to prevent disease, such as diabetes and heart disease. Regular exercise is truly a gift, especially from the comfort of your own home!
About JFCS Pittsburgh Senior Services
Jewish Family and Community Services (JFCS) Pittsburgh offers a range of services and resources to help seniors maintain their independence while providing support to caregivers and loved ones. For more information, please call JFCS Senior Services at (412) 422-7200 or visit www.jfcspgh.org/senior-services.