exercisesolderadults-en

Exercises for older adults

Should you be already in your late 70s, 80s or 90s, doing physical exercises can be harder. But don’t worry, you can still train your strength and balance.
Regular strength exercises can reduce pain from arthritic joints as well as boosting your body’s natural immunity to infection.
Balance is the ability to stay upright when you are knocked, or to stay steady if you have to walk along a narrow foot path. Just as a young child has to practice to walk, as we get older, we have to practice balance challenging activities to maintain good balance.

Read here about easy exercises everyone should do regularly. Start the exercises by repeating each 2-3 times. Over time, try to build up to a target of repeating the exercises 10 times. If the exercises get too easy, you can also try ankle or wrist weights.

1) Thigh Strengthener

Sit back in the chair with you back supported and your feet flat on the ground
Brush one foot along the floor, then lift the foot slowly and straighten your leg
Lower the foot with control
Aim to lift for a slow count of 3 and lower for a slow count of 5 each time.

2) Sit to Stand

Sit tall towards the front of your chair & place your feet slightly back
Stand up slowly (use your hands on the chair if needed)
Stand tall & step back until your legs touch the chair
Slowly lower your bottom back into the chair (if needed: reach for the chair as you lower)

3) Squat

Your feet are hip width apart & your toes face forward
If needed, you can hold your chair for support
Bend your knees and push your rear backwards as though you were going to sit down
Keep your heels on the floor
Make sure your knees do not turn in and that you do not squat to deep
Hold for a count of 3 and then come back up to the starting position.

4) Back of Leg

Stand tall close to a chair or table
Your feet should be hip width apart and knees soft
Brush the foot backwards along the floor, then lift the heel slowly towards the backside
Lower the foot slowly and place the weight back on both feet.

5) Stand on Tiptoes

Stand tall with your feet hip width apart (if needed holding your support)
Slowly lift your heels and keep your weight over the big toes
Keep your knees soft and look straight ahead
Slowly lower your heel to the ground
Aim to lift for a slow count of 3, and lower on a slow count of 5.

6) Stand on Heels

Stand tall with your feet hip width apart (if needed holding your support)
Slowly lift your toes, keeping your knees soft
Lower the toes slowly
Aim to lift for a slow count of 3 and lower for a slow count of 5.

7) Side Leg Lift

Stand tall with your feet hip width apart (if needed holding your support)
Lift the leg slowly out to the side, keeping the toes pointing forwards, hold the leg for the count of 3.
Avoid leaning to the side
Place leg down and stand again on both feet

8) Stand on one Leg

Stand tall with your feet hip width apart
Transfer your weight onto one leg and carefully lift the other foot off the floor
Hold on if you need to to and keep looking straight ahead
Stand on one leg for up to 10 seconds, then transfer your weight to the other leg.

9) Sideways Walking

Stand tall and take up to 10 sideway steps
Look straight ahead
Use support if needed

10) Walk on Toes

Stand tall with feet hip width apart
Lift the heels, keeping the weight over the big toes
Walk 10 steps forward on your toes
If you need to, hold onto something
Move steadily and with control; look straight ahead
Lower the feet when they’re at the same level again.

11) Walk on Heels

Stand tall with feet hip width apart
Lift the toes, keep the knees soft and the backside tucked in
Walk 10 steps on your heels
If you need to, hold onto something
Move steadily and with control; look straight ahead
Lower the heels when they’re at the same level again.

12) Toes Point and Pull

While being in a sitting position, straighten one leg so the leg is held off the floor
Keep the leg in this position while pointing the toes forwards and then pulling them back slowly

13) Target on the Floor

While being in a sitting position, hold the sides of the chair
Place the heel of one foot on the floor then lift it and put the toes down on the same spot (target)

14) Calf Stretch

Sit forwards in the chair and hold on
Straighten the one leg with the heel resting on the floor
Pull the toes back towards the shin until you feel a stretch in the calf
Hold for 10 to 15 seconds, making sure the knee is soft

15) Seated Side Twists

Sit tall and hold the side of the chair
Take one leg out to the side and bring the other to join it
Take that leg back to the other side and bring the other leg to it
Try to keep the steps not wider than hip width

16) Trunk Twists

Sit tall with your feet hip width apart
Place your right hand on your left knee and hold the chair back with your left hand
Twist your upper body and head to the left
Repeat on the opposite side