Older adults need to do some form of exercise every day to help maintain and improve their physical and mental health. Staying active can help reduce the risk of stroke, heart disease, and diabetes, while building strength and flexibility can enhance quality of life and promote independence.
However, if you’ve recently had a fall or an operation, you’re living with a long-term health condition, or you’re just not as fit as you used to be, getting back into regular exercise can be pretty daunting.
The good news is that you don’t have to run a marathon to reap the benefits of a cardiovascular workout. In this short blog post, we share 15 gentle exercises you can do at your own pace to help improve mobility, balance, and well-being.
15 easy exercises for older adults to try at home
- Seated marching: Sitting in a sturdy chair, lift one knee at a time as if marching in place. This simple exercise can improve circulation, strengthen hip flexors (the muscles that bend your hip joint), and promote mobility.
- Wall push-ups: Stand facing a wall, arms shoulder-width apart. Bend your elbows to bring your body closer to the wall, then push back. This can help build upper body strength and stability with minimal joint pressure.
- Ankle circles: While seated, lift one foot and gently rotate your ankle in a circle (clockwise then anti-clockwise). Repeat with the other foot. This action can enhance ankle mobility and help prevent falls by improving balance.
- Toe and heel raises: Place your feet flat on the ground while standing behind a chair, a table or a countertop for balance. Slowly lift your heels off the floor, then your toes, alternating in a slow rhythm. This can help strengthen lower legs and improve circulation.
Click here to watch an example of this exercise on YouTube.
- Neck stretches: Slowly tilt your head side-to-side and forward/backwards, holding each stretch for a few seconds. Gently stretching your neck muscles can reduce tension, improve neck mobility, and relieve stiffness.
- Seated leg extensions: Sit upright and slowly straighten one leg, hold briefly, then lower and repeat on the other leg. This can strengthen the quadriceps (the muscles at the front of the thigh) and improve knee joint mobility.
- Shoulder rolls: Gently roll your shoulders up, back, and down in a circular motion to ease tension and improve posture and shoulder flexibility.
- Side leg raises: Hold onto the back of a chair, lift one leg to the side without leaning, then lower slowly. Repeat with the other leg. This exercise can strengthen hip muscles and support better balance.
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- Heel-to-toe walk: Walk forward in a straight line, placing the heel of one foot directly in front of the toes of the other. You can do this close to a wall for balance. This exercise helps with coordination and walking confidence.
- Chair stands: Sit in a chair with feet flat on the floor. Stand up slowly, then sit back down. Repeat several times to build leg strength. This exercise also mimics everyday movements for improved independence.
- Arm circles: Extend arms to the sides and make small, controlled circles forward and backwards. This can help boost shoulder and arm flexibility while improving circulation.
- Seated torso twists: Sit tall and hold a rolled-up towel or belt in front of you. Gently twist your upper body to one side, then the other, keeping your hips facing forward. This exercise enhances spinal mobility and core flexibility.
Click here to watch an example of this exercise on YouTube.
- Standing calf stretch: Stand and place one foot behind the other, keeping the back leg straight and heel on the floor. Lean forward slightly. This can help relieve tight calves and support better walking mechanics.
- Finger and wrist flexes: Open and close your hands into a fist, then gently rotate your wrists in circles to maintain hand and wrist mobility. This is especially helpful for arthritis and joint pain.
- Gentle walking (indoors or outdoors): Walk at a relaxed pace for between 5 and 15 minutes, using support if needed. Walking regularly can improve cardiovascular health, joint flexibility, and overall mobility. Getting out into the fresh air can also boost your mental health.
When it comes to exercise, something is always better than nothing
According to the NHS, adults over 65 should aim to be physically active every day, even if it’s only light activity. Simply getting up and moving around instead of sitting or lying down can make all the difference. We hope this list of exercises has inspired you to take that first step.
If you’d like to learn more about how we help our residents stay active, please contact us at 01904 654 269 to speak to a staff member.