According to the American Academy of Orthopaedic Surgeons, some effects of aging involve the loss of flexibility in the ligaments and loss of muscle mass---accelerated by lack of exercise. Exercises that elders can perform at home will help build muscle mass, as well as enhance balance and flexibility. Sessions can be broken down to 10-minute intervals, adding up to a minimum of 30 minutes per day. Always consult your physician before starting an exercise program.
Aerobic Exercise
According to the article "The Age Antidote" written by Dr. Len Kravitz and published by the University of New Mexico, aerobic exercise is recommended for overall benefits in senior health. Kravitz recommends having a stationary bicycle since it not only provides seniors with aerobic exercise at home, but it also reduces the chances of road accidents and falling of a bike. Stationary bikes are also less stressful on the joints and can easily be placed to face a nice view or a television that will make the exercise program more pleasant. If the elder individual is unable to use a bicycle, consider a walking machine with different speeds that can adjust to the level of exercise the person requires.
Restorative Yoga
Restorative yoga exercises are beneficial for regaining balance and flexibility and are easy to do in an at-home gym. The poses make use of props that are meant to bring flexibility without strain, and are usually performed on the floor or on a chair. Yoga instructor Claudia Cummings writes in her article "Restorative Yoga," published by "Yoga Journal," that restorative yoga poses are meant to be soothing and well-supported.
To bring flexibility to the lower back, lie on the floor facing up, with a bolster pillow under your lower back. Prop your legs up against a wall and let your body relax down on to the floor, allowing the bolster to do the stretching for you.
Weights
The use of light weights will build strength and muscle mass and help prevent fractures as it strengthens the bones, according to the article "Weight Training for Seniors---Elderly People to a Fit Toned Body," published by the Exercise Goals website. Purchase weights that can be strapped on to the wrists and ankles to avoid dropping the weights and causing any injury. An example of an exercise that can be done with light weights is to sit in a comfortable chair and lift your arms above your head in two slow motions by bending them first next to your ears and then extending them up toward the ceiling. Do sets of six and rest for at least 30 seconds between each set until you complete three sets for each arm.
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