When it comes to exercises at home, this isn’t limited to young people, but people of all ages can do this, including seniors. When you’re at a certain old age, exercises are much more crucial to keep your muscles healthy and strong. This means exercising in any way possible to maintain your health and wellbeing.
There are certain senior exercises that you can exert with minimum efforts such as shoulder flexion and knee flexion. These exercises are focused on low-impact since these are exercises for seniors. In this article, we’ll be listing down a range of motion exercises you can do at home.
Seated Front Shoulder Raise
This exercise is classified as a chair exercise for seniors that targets your shoulder flexion muscles. Get your lightest dumbbell weight for this exercise and begin by holding a dumbbell for each hand. With your back and shoulders relaxed, start by raising an arm in front of you and putting it back down. Do the same for both hands, alternating, and do this for as many times as you can. This exercise strengthens your shoulder flexion muscles while also building endurance in your arm muscles.
Seated Shoulder Press
Another exercise for your shoulders, this helps build endurance and strength, while also releasing tension in your muscles. Choose any weighted dumbbell you can carry and carry one on each arm. As you’re sitting down, extend both arms up until they’re extended. Be careful as to not injure yourself with this exercise by pushing yourself beyond what you’re capable of. If it’s too much, do this exercise one arm at a time, alternatively.
This home workout is another seated exercise for your knee flexion muscles, while also activating your abs and core. Put your hands either to the side or hold the chair to keep yourself steady. Start this exercise by raising both your legs towards your body, while bending your knees. The goal is to get your knees as close to your chest as possible, but not to a point that seems forced. Afterward, go back to your starting position and keep doing this repeatedly. If both legs are too heavy for you, this exercise can also be done one leg at a time
Another variety of the Russian Twists, this can be done with or without dumbbells. Sit in your chair and start by twisting your body towards the left, and then to the right. If you play to apply weight, grab a weighted ball or dumbbells and hold on to that, while doing the same twisted movement. This exercise is targeted towards your core and also acts as a stretch for your spine. This is one of the best at-home workouts that also acts as a stretching exercise.
If you’re looking for workout plans at home that specifically target your knee flexion muscles, this is perfect for you. The great thing about this exercise is you don’t need exercise equipment to do this. To start, sit as comfortable and relaxed in your chair as possible, with your legs at a 90-degree angle to your chair. Begin by extending one leg in front of you, while keeping the other leg on the ground. Do this alternatively and repeatedly, for as many times you prefer. You should feel your knee muscles and joints working with this exercise.
Seated Calf Raises
As a senior, you normally either can’t feel your calves or you feel tense in that area. Seated calf raises are targeted in helping your calf muscles and it also acts as a stretch for your tense muscles in your legs. As you’re sitting down in your chair, start by extending the heels of your feet, making your feet rise. You should feel your calves working in this exercise after various repetitions.
For your face and neck, it’s easy to feel strained, especially with poor posture or other factors. Neck exercises may help you feel better around your neck and spine area. For this exercise, you can either sit on a chair or stand, whichever is most comfortable for you. Start by gradually bowing your head, letting your chin connect with your chest.
Go back to your starting position and tilt your head back, and go back to your starting position again. Do this for as many repetitions as you’d like.
Hip and Knee Bends
You need to be lying down on a yoga mat or any straight surface to effectively do this exercise. This should help you if you’ve had any hip injury in the past or if you feel strained in that area. To start, begin by bending your left knee towards your chest while keeping the other knee straight on the floor. Go back to your starting position and do this again for your right knee. Do this alternatively, as many times as you can.
If you have an enormous space at home, you can get your desired cardio exercise through walking. If you don’t have space, you can go for a brisk walk outside, even if it’s just for 10 to 15 minutes a day. Walking can do remarkable things for your health, especially for your cardiovascular health. Make sure to not pressure yourself in walking beyond your average speed as you might injure yourself. It’s more important to focus on good posture and building your endurance and strength. If you’re not used to walking for long periods, go easy on yourself at first and as you progress, that’s when you can begin challenging yourself.
In conclusion, I hope this article was able to help you gain insight into the range of motion exercises you can do at home. Even as a senior, you can build a home gym and continue taking care of your health and fitness from there. These low-impact and simple exercises are there to help you release the tension in your muscles and joints, while also helping you build endurance and strength at the same time.