10 Gentle Exercises Perfect For Seniors

Introduction

Aerobic exercises can be difficult for some seniors. The movements seem choreographed and require a lot of balance, coordination, and energy. Thankfully, there are many gentle exercise options available with less energy expenditure but equal health benefits. Many seniors start out their mornings with a walk around the block. Other movements like yoga and tai chi move through similar motions at a slower pace to avoid muscle strains and falls. These are great options that will increase blood flow, improve balance, reduce risk of falls, and strengthen muscles.

Exercise Program

Many seniors are limited in the number of physical activities they can do at one time. These fifteen exercises are built with built-in rest periods throughout each routine. Each exercise is designed to focus on a specific muscle group so there is no need to go from one machine to another throughout the course of these routines. Every exercise requires two sets of ten repetitions for optimal strength improvement. Rest periods in between sets should be at least one minute for full recovery, but up to three minutes is preferred to allow muscles to cool down. Many seniors have medical conditions that require special considerations when exercising. The doctor may recommend the use of a cushion for this program.

Exercise 1. Upper Body And Fluid Exercises

Exercise 1 consists of eight upper body and fluid exercises that can be performed anytime and anywhere. The movements focus on strengthening the shoulders, arms, chest, and abdomen. These exercises require simple machines at home or in a gym setting to complete each movement correctly. This routine begins with positions one through four which target the shoulders and arms while moving gently through positions five through eight which improve shoulder, chest, back, and abdominal muscle strength. Position one starts out with elbow locks on each side to increase stability while positions five through eight progressively move from one machine to another.

Exercise 2. Upper Body Exercises

Exercise 2 consists of the same upper body and fluid movements as exercise 1. Exercises six through eight are added with improved shoulder, chest, back, and abdominal strength in position nine through twelve. The routine ends with improved strength in the lower abs in position thirteen through sixteen with additional resistance for this routine. 

Live life fully by living healthfully with this routine that lasts 25 minutes. Start your day off right by exercising at least two times per week. This gentle exercise is perfect for seniors who have recently returned home after being bedridden due to an illness or injury. This routine can be modified easily to fit into post-op rehabilitation.

Exercise 3. Lower Body And Fluid Exercises

Exercise 3 consists of fifteen lower body and fluid exercises that can be performed anytime and anywhere. This routine begins with positions one through six which target isolation muscle mass in the legs, hips, backside, and arms away from the trunk. These positions train the muscles to work independently under less resistance. Positions seven through twelve progressively increase resistance to focus on strengthening the abdominal, buttocks, upper leg, and the foot muscles to improve balance. Positions thirteen through sixteen contain five low surface firm muscle isolation exercises that promote functional rehabilitation of the lower extremities.

Exercise 4. Lower Body Exercises

Exercise 4 shares similar movements to exercise 3 with additional trunk stabilization. This routine improves strength in the upper legs, lower legs, abdominal, buttocks, backside, and the feet. Because this routine focuses on improving balance and muscle function it can be done anytime during the day. The exercise movements are small but are focused on strengthening muscles around injured joints to maintain mobility if an injury has occurred recently.

Exercise 5: Pilates Exercises

Pilates is a series of exercises focused on strengthening core muscles using low surface firm equipment to improve balance, posture, stability, flexibility, endurance and overall strength at a slow pace. This routine consists of traditional Pilates exercises that improve muscle toning and stretching. Because of the slow pace of these exercises this program is recommended for seniors with chronic illnesses or injuries to keep muscles limber. These are often used in post-op rehabilitation.

Exercise 6. Balance Exercises

Toning the muscles is the key focus for exercise 6. This routine consists of fifteen upper body, lower body, and arm isolation movements that are held for five seconds at a time. The movements focus on upper body strength, abdominal strength, leg strength, and hand grip strength while improving balance due to its slow cadence during each movement. Balance must be improved if an injury has occurred recently to prevent future muscle strains or falls.

Exercise 7: Functional Exercises

Functional exercises are routines that challenge the body’s ability to move, perform activities, and maintain balance during daily living. The routine consists of fifteen functional exercises for improving balance and flexibility due to its lower pace. Exercises one through five focus on strengthening the trunk, hips, legs, arms for strengthening muscles around joints that have been injured. Exercises six through ten use machines to challenge trunk stability by isolating muscles at a slow rate.

Exercise eleven through fifteen use a low surface firm apparatus to challenge balance and coordination. Balance must be improved if an injury has occurred recently to prevent future muscle strains or falls. This routine should be completed before reaching the recommended fitness levels.

Exercise 8. Core Exercises

Core strength and balance must be improved no matter what age you are to remain able to interact with family and friends. This routine consists of fifteen core strengthening exercises for improving stability in the trunk, hips, and lower back side while strengthening abdominal muscles around the stomach and back. The routine ends with a low surface firm option to challenge balance and coordination due to its slow pace. Balance must be improved if an injury has occurred recently to prevent future muscle strains or falls.

This routine is best suited for seniors who have recently returned home after being bedridden due to an illness or injury. This exercise reduces the chance of injury due to its low resistance.

Exercise 9. Cardiovascular Exercises

Exercise 9 consists of cardiovascular movements with low surface firm equipment for improving strength, endurance, and staying healthy. This routine consists of fifteen upper body, lower body, arm, leg, hip isolation exercises that are done at a slow pace with one minute on each machine for each exercise. The routine focuses on strengthening the trunk muscles around the stomach and backside while keeping the heart rate up for better circulation. This program is ideal if you have recently returned home after being bedridden due to an illness or injury.

Exercise 10. Resistance Exercises

Resistance exercises are a balance between low surface firm and upper body isolation movements. This routine consists of fifteen lower body isolation from machine, dumbbell, and barbell. These movements focus on strengthening muscles at a slow pace for improving strength and balance if an injury has occurred recently. The routine also contains two upper body isolation moves that challenge core stability by isolating muscles around the stomach and backside to improve muscular endurance.

The resistance level in this program starts with low resistance for beginners to intermediate levels of fitness.

Conclusion

When designing programs to promote physical recovery, it is important to design programs that are best suited for the individual patient. This program was designed for individuals who have recently undergone surgery or are recovering from an illness. For recovery it is important to start with home exercises to avoid injuries. Exercise can be modified based on the patient’s medical conditions and recovery readiness to avoid further injury.

Following these guidelines will lead patients back into a more active lifestyle with minimal risk of injury or leaving exercise routines incomplete. Although this program is designed as a home fitness routine only five minutes of each exercise should be performed at first if pain, injuries or medical conditions prohibit other training sessions should be performed as prescribed by the doctor.