Easy Exercises for Seniors to Do at Home

There are many reasons we may want to do exercises at home during this time of year. It can be difficult enough as it is to find the motivation to go out for a walk or run, which is made even worse by the low, winter temperatures.

Gyms are out of reach too, whether they’re closed due to lockdown or you’re avoiding possible contamination, it’s harder than ever to exercise. But don’t let that stop you! You can still strengthen your muscles and improve your balance, without expensive gym equipment. We’ve collected some of the best low-impact exercises that you can do at home.

Make sure you’re getting the best benefits from your exercises but be careful not to overexert yourself. The NHS advises, “To get health benefits from strength exercises, you should do them to the point where you need a short rest before repeating the activity.”

Chair squats

Chair squats can improve the strength in your lower body without being too difficult an exercise.

• Stand in front of a chair and keep your feet in line with your hips.
• Keep your shoulders and chest straight and bend your knees.
• Slowly lower yourself down until you are sat on the chair.
• Slowly stand up again.
• Repeat this until you need a short rest.

Be careful of any injuries or conditions you may have. If you have any pain, stop the exercise immediately.

If you are worried about losing your balance, place the chair in front of a counter or table. This way you have something to hold onto if you become unsteady.

Wall push-ups

Wall push-ups are a brilliant way of strengthening your upper body – without requiring the muscles needed for standard push-ups.

• Facing a wall, put your hands flat on the wall, keeping them in line with your shoulders.
• Take a couple of steps back until your arms are straight.
• Keeping your body straight and tightening your core, bend your elbows and lean towards the wall.
• Stop when your face is close to the wall.
• Straighten your arms and push your body away from the wall.
• Repeat until you need a short rest.

Be careful of any injuries or conditions you may have. If you have any pain, stop the exercise immediately.

If you need to stop at any time, step towards the wall until you are in a normal standing position.

Toe lifts

Toe lifts can work wonders for your stability, while also strengthening your legs.

• Hold onto a stable chair or counter.
• While holding on, push yourself up onto your tiptoes (balls of your feet), as high as you feel comfortable.
• Gently lower yourself back to flat feet.
• Repeat until you need a short rest.

Be careful not to push yourself forward as your rise as this can cause you to lose balance.

Weight shifting

Weight shifters can really increase your balance. If you’re worried about your steadiness, do this exercise in front of a chair or counter so you have something to hold onto if you lose your balance.

• Stand straight with your feet hip-width apart.
• With your hands by your sides, shift your weight to the right and lift your left foot off the ground.
• Hold this position for around ten seconds.
• Bring your foot back to the ground and balance your weight like normal again.
• Repeat these steps with the opposite leg.

As you get better at this exercise, try holding the position for longer until you can hold it for 30 seconds. For increased difficulty, instead of lifting your foot off the ground, you can try lifting your knee to a 90-degree angle and holding that position for 10-30 seconds.

Yoga & Chair Yoga

Yoga for seniors is wonderful for strengthening muscles and improving balance without overexerting yourself. There are numerous tutorials which can be found online or on YouTube if you prefer a visual guide. Find positions and stretches that are gentle and easy to complete.

If you have limited mobility or struggle with stability, why not try chair yoga? This style of exercise is great for people who may not be able to move as quickly or struggle to stand easily. Many standing yoga poses are adapted, so they are accessible to more people.

Interested? Try this free chair yoga routine by Yoga With Adriene.

Remember, the best benefits of exercise come with regular sessions. Find a routine that suits you and try to complete it several days a week. There are so many positions, you can easily mix up your routine for a fun workout.

Which exercise will you try?

It is more important than ever to maintain your health and wellbeing. Don’t be limited by the weather or closed gyms. Stay safe at home and make the most of what you can with these home workouts.