Fitness: Exercise tips for Seniors

Exercise for Seniors healthline.com
‘…Walking for just five or 10 minutes at a time on several days each week, is a great way to begin. Once you can walk for 30 minutes at a time, you’ve built a solid foundation and are ready to add more challenging activities to your routine. Starting a basic strength routine while you begin your aerobic routine will help you build the strength you need to support your aerobic workouts.

The best aerobic activities for older adults to begin with are low-impact exercises, such as walking, cycling, swimming, and water aerobics. Other options include:”

15 Min Senior Workout – HASfit Exercise for Elderly – Seniors Exercises for Elderly – Seniors


“Published on Oct 7, 2013
Unlock rewards and help keep HASfit free by donating now – https://www.patreon.com/hasfit

Coach Kozak’s 15 minute senior workout is great for senior strength and will get your heart rate up at the same time. The total body exercise for elderly doesn’t require any equipment, but you may choose to use some light weights or a couple water bottles. Senior exercises for elderly are low impact and safe on the joints. Visit http://hasfit.com for the seniors workouts instructions, more videos, free meal plans, and other health tips. http://hasfit.com for the best free workout and senior aerobic exercise routines for men and women at home or in gym. ..”

20 Min Chair Exercises Sitting Down Workout – Seated … – YouTube

FUN EXERCISES FOR SENIORS: WHAT YOU CAN DO WHILE WATCHING TV cedarsofchapelhill.com
“Fun Exercises for Seniors: What you can do while watching TV
Tired of exercise rudely interrupting your binge watching sessions of your favorite TV show? …

Seated Jumping-Jacks

While traditional jumping jacks are possible while watching TV, they can also be a bit hard on your joints. Instead, do a seated version by sitting on the edge of your chair and lifting your arms up and open wide while also spreading your legs apart. Do a set of 10 of these as quickly as possible, rest and repeat. This will keep your limbs moving and circulating.

Leg Extensions

To do a proper leg extension, simply sit in your chair, extend one leg out and flex your foot so only your heel touches the floor, then raise your leg as high as you can without rounding your back. Hold this for a count of three, lower your leg, repeat or alternate with your other leg.

Use Your Water Bottle

The most obvious use for a water bottle (other than drinking from it, of course) is using it as a hand weight, however it can also be used to strengthen your thighs. To do this, simply sit on your chair with your back straight and shoulders back. Plant your feet on the floor, with your ankles in line with your knees. Now, place a water bottle between your legs and squeeze your thighs around it 30 times. It may not sound like much at first, but when you try it you’ll feel how your thigh muscles will work during this.

Bonus: Do this while also doing the arm exercises listed below.

Elbow Curls

This exercise will help stretch your chest and shoulder muscles and help decrease upper back pain and stress. Simply place your hands on either side of your head with your elbows pointed out then bring your elbows together in front of your face then pull them back to the starting position, repeat up to 30 times.

Arm Circles

It doesn’t get much simpler than this, but if you haven’t exercised in a while, this could be a beneficial way to flex muscles you forgot you even had. For this, simply sit on the edge of your seat and extend your arms out at your side at shoulder height. Move your arms in small circles 20 times going forward and 20 times going back before resting.

Create a Routine Around the Program You’re Watching

A simple way to get yourself moving is to plan on moving around during the commercials (no fair DVRing something and fast forwarding the commercials!). Instead of using this time to grab a snack, stand up and march or walk in place.

You can also create a routine based on the individual show. For example, whenever a certain character comes on screen make sure you do at least one exercise from this list or even just simply stretch your arms above your head or stretch your legs out to keep your joints from stiffening.

Treadmill

Not the most creative exercise on this list, but it is effective and something most people can do no matter what their level of physical fitness is. If you can’t put a treadmill in front of your current television, consider getting a treadmill with a screen already attached. Yes, these exist now and are making it even harder for many people to make excuses for not working out.

Already have a treadmill and you’re not willing to take up living room space with it? Simple, get a TV for the room where you’re treadmill is. While no fitness trainer is likely to encourage you to get more televisions, if the options are not working out at all, or working out with a TV in your home gym, then this is clearly the better plan.

To find more exercise ideas for seniors, read our article Exercise for People Who Hate Exercise.

Looking for a retirement community where you can enjoy television and exercise in your own home while also having plenty of options for social and aerobic activities? The Cedars of Chapel Hill, North Carolina offers a fitness center complete with treadmills, indoor pool and, of course, television. Visit their website to learn about life at The Cedars.

Stronger Bones
*see Health: How to repair and deal with “loss” cartilage? goodnewshealthandfitness.wordpress.com

Osteoporosis Weight bearing exercises – YouTube

Exercise for Seniors : Strengthening Exercises for Osteoporosis …

Unbreakable: How Martial Artists Develop Stronger Bones
By Adam Sinicki on March 11, 2016 thebioneer.com

-Arthritis

Health: How to deal with arthritis as one ages? goodnewshealthandfitness.wordpress.com

Exercise for Arthritis & Aging : Hip & Knee Arthritis Exercises – YouTube

Exercise with Mary: Seated Exercises for Arthritis – YouTube
https://www.youtube.com/watch?v=CcGt3ys2wOA
*see Fitness: Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

-Back
*see Medical: How to “get rid” of back pain? goodnewshealthandfitness.wordpress.com

Exercise for Seniors : Senior Citizen Back Strengthening … – YouTube

Equipment


Eva Medical Pedal Exerciser Chrome Frame (Fully Assembled Exercise Peddler, no tools required)
EVA Medical
amazon.com

BoneSmart Pilates AGING STRONG DVD Vol I with Enhanced Props Bundle – Newly Released! – Exercise to Build Bone, Avoid Injury, Age Strong by BoneSmart Pilates amazon.com

Balance Training
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

12 Best Elderly Balance Exercises For Seniors to Help Prevent Falls eldergym.com
“…Most common reasons seniors fall

Your vision may decrease which can lead to falls due to not seeing clearly.
Your hips and legs can become weaker making it harder to walk.
We can develop poor posture or have spinal degeneration making it harder to stand erect.
Our ability to lift our feet decreases and we can stumble.
It takes longer to react when something is in our way causing us to fall.
Many drugs interact causing dizziness or decrease balance.
Low blood pressure can lead to light-headedness increasing our risk of falls.
..

12 Best balance exercise videos: Follow along with our videos and improve your balance…..”

Balance Exercises for Seniors – Fall Prevention – Balance Exercises for Elderly

“Grow Young Fitness
Published on Nov 25, 2015
Balance Exercises for Seniors: Check out the FULL PROGRAM on the website!
https://www.growyoungfitness.com

In this video Deron Buboltz takes you through his fun, step by step Balance Exercises for Seniors. These balance exercises are designed specifically for fall prevention in the Elderly/Senior community. Deron’s goal is to bring Senior Fitness to a place it has never been before. To learn how you can join the club and start living a better more mobile lifestyle just click the link ABOVE.”

7 Balance Exercises for Seniors-Fall Prevention by Physical Therapists

Dr. Mercola’s Mom Demonstrates Balance Exercises for Seniors
https://youtu.be/uGJR59_aMDo
*including hand-eye coordination

Hip Flexors

Hip Flexor Exercises For Seniors And The Elderly; Hip Marching eldergym.com
“..Hip flexor exercises for seniors and the elderly like hip marching are very important in maintaining lower body strength.

These leg exercises will increase your walking endurance and ability to pick up objects off lower surfaces…”

How to Strengthen the Hip Flexor Exercises for Seniors – YouTube
Video for hip flexor strength exercises for elderly

Top 3 Exercises for Hip Flexor Strengthening

Posture

10 Daily Posture Exercises for Seniors

Any other exercises you suggest , recommend, etc..?

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Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults

After 50, All Roads Lead to Fitness
Want energy, good looks and a youthful attitude? Get fit!
by Barbara Hannah Grufferman, July 22, 2013|aarp.org
“..
Here’s how I turned things around

First, I made myself a priority. Many may be depending on you, but you have to be in good mental and physical health to be of service to any of them.

I started down my path to fitness by going for slow runs with walk breaks, and I learned how to do push-ups and other strengthening exercises to prevent bone density loss and, therefore, osteoporosis. (Consult your doctor before starting a new exercise regimen.)

..”

Top Tips On Senior Fitness


“Published on Dec 30, 2014

A “must see” for those who to know about senior fitness and how to use it to take their fitness regime to a new level.
See more at … http://tinyurl.com/pnro9tt
http://www.healthfitnessandsport.com”

Senior Fitness Expert Offers Tips on Successful Aging


“Published on Mar 19, 2013

Jana Headrick, wellness director for Tulsa, Oklahoma, retirement community Inverness Village, talks about setting meaningful resolutions for successful aging.”

Exercises

*see Fitness: Physiology of Exercise goodnewshealthandfitness.wordpress.com

=>Stretching
*see Fitness: Various kinds of Stretches goodnewshealthandfitness.wordpress.com

Exercises for Seniors – Stretching Exercises for Seniors … – YouTube

=>Balanced

*see Fitness: How “Balanced” are you? goodnewshealthandfitness.wordpress.com

Brain and Balance Exercises – for Seniors & the Elderly – YouTube

Balance Exercises for Seniors – Fall Prevention – Balance … – YouTube

7 Balance Exercises for Seniors-Fall Prevention by … – YouTube

Weight-Bearing Exercises for Seniors : Creative Exercises – YouTube

=>Home
*see Fitness: “Energy” Tips for Aging-Seniors-Elderly-“Older” Age Adults goodnewshealthandfitness.wordpress.com

At-Home Exercises for Seniors – YouTube

=>Strength
*see Fitness: Kinesiology-Kinematic Exercise Types goodnewshealthandfitness.wordpress.com

Strength Training For Seniors or Elderly : Exercises For The … – YouTube

Seniors Fitness & Strength Training Workout – YouTube

15 Min Senior Workout – HASfit Exercise for Elderly – Seniors Exercises for Elderly – Seniors


“Published on Oct 7, 2013

Unlock rewards and help keep HASfit free by donating now – https://www.patreon.com/hasfit

Coach Kozak’s 15 minute senior workout is great for senior strength and will get your heart rate up at the same time. The total body exercise for elderly doesn’t require any equipment, but you may choose to use some light weights or a couple water bottles. Senior exercises for elderly are low impact and safe on the joints. Visit http://hasfit.com for the seniors workouts instructions, more videos, free meal plans, and other health tips. http://hasfit.com for the best free workout and senior aerobic exercise routines for men and women at home or in gym. ..”

Fitness Tips for the Elderly – YouTube


“Published on Jun 16, 2015

Fitness Tips for the Elderly. Part of the series: LS – Kung Fu & Better Living. As we grow older, an active lifestyle is essential to staying healthier longer. Get fitness tips for the elderly with help from a world champion martial artist in this free video clip. Read more: http://www.livestrong.com/video/10094…”

3 Coordination Exercises for Seniors to work your Brain and Body …

Body and Spirit by Dick Nunez – Senior Fitness – YouTube

*see Health & Fitness: Body, Mind, & Soul (Spirit) Exercises goodnewshealthandfitness.wordpress.com

Keola – Christian Mind-Body Workout – YouTube
https://www.youtube.com/watch?v=-ZDMROjXiJI
“..Published on Jun 25, 2012

Short, full body workout for all levels that introduces you to the unique format of Keola. Designed around Keola Fit’s Transitional Son Series that represents Christ’s victory over death, you will feel strengthened, yet rested/refreshed, in your whole being; spirit, soul, and body. Emphasis placed on building strong arms and core, while also growing in the fruit of the Spirit. Be blessed!

Note: New position names declaring who you are in Christ were incorporated into Keola in 2014 are noted on the screen…”

Beginners Pilates – Pilates Exercises for Beginners and Seniors …

Stronger Seniors Core Fitness Pilates exercise program for … – YouTube

=>Women

Pilates for Older Women – YouTube

Exercises for Women Over 60 : General Fitness Tips

=>Walk in the Park
*see Fitness: “Safety” & Best Tips (Properly) When Running, Jogging, and/or Walking Outdoors goodnewshealthandfitness.wordpress.com

Seated Exercises for Older Adults – YouTube

*see Fitness: Exercises for those with “limited” mobility goodnewshealthandfitness.wordpress.com

=>Others

20 Min Exercise for Seniors, Elderly, & Older People … – YouTube

Know of any other exercises or fitness tips?

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“Disclaimer: No part of this site is intended to diagnose, treat, or cure any illness. Nothing on this site is to be construed as medical advice; the authors are not doctors. Please discuss your personal health, including any options or ideas you may read on the internet (on this site or others) with your personal, qualified health practitioner before making changes to your diet or adjusting/discontinuing any medication. We are not responsible for any adverse outcomes associated with using or misconstruing advice or information on this site. THANK YOU for stopping at our site! May you find what your looking for and “God speed” to good health and prosperity!”