As we grow older, we must engage in exercises that improve senior mobility. Exercise activities are vital as they help seniors stay healthy, maintain independence, and live longer. Fortunately, there are many options for senior-friendly exercises for people 65 and older.
What are some mobility-improving exercises for seniors to try?
Mobility is key to improving seniors’ independence, so older adults must exercise frequently. So, loss of mobility may profoundly affect a senior’s physical, social, and psychological health. Many exercises can improve senior mobility, including:
- Flexibility Exercises
- Balance Exercises
- Endurance Exercises
- Strength Exercises
1) Flexibility Exercises
Flexibility is crucial in everyday tasks, such as bending to reach your toes, looking over your shoulder, and raising your hands. Perform a few ankle and back-of-leg stretches.
Here is how to do the flexibility exercises.
- Sit on a straight-back chair, planting your hands firmly on the sides of your seat.
- Stretch your legs forward, ensuring that your heels are on the floor
- Point your toes down, then up, and repeat that for a few seconds
- Remain seated and stretch your legs forward
- Raise your legs off the floor and hold them up to the count of ten
2) Balance Exercises
Falls are the top cause of injuries among seniors in the United States. However, balance exercise can enhance balance. The good news is that most balance exercises are simple, and you can do them throughout the day.
Here are the balance exercise activities to try out.
- Standing on one foot for a few seconds or minutes.
- Walk in a straight line by placing one foot directly in front of the other
- Join a tai chi group or a yoga class for balancing training
3) Endurance Exercises
You can begin with short-term goals if you’ve not exercised for too long. For instance, taking a 15-minute walk at your usual pace and gradually improving to jog for longer distances can build your endurance.
Here are the other endurance exercises to do.
- Join a workout class for older adults at a local gym
- Attend dance classes organized for seniors and learn new dance moves
- Go swimming three days a week at a pool built for older adults
4) Strength Exercises
Everyone needs strength to perform their daily tasks, thanks to the several strength exercises for seniors. Besides, there are many online resources for senior workouts.
Here are some strength exercises to consider.
- Lie on your back with your knees bent, then raise your hips for 10 seconds
- Hold on to the back of the chair and perform squats to build your leg muscles
- Squeeze a tennis ball to strengthen your hand muscles
Improving Mobility as a Senior with Exercise
There are many exercises to improve mobility in seniors. Doing the exercises can help your senior loved one avoid mobility issues. You should consult your physical therapist, or senior fitness instructor in assisted living, to help choose the best activities for your loved one.
Connect with us to learn other exercise activities to improve senior mobility.