Seniors that engage in moderate exercise can improve their physical health, emotional well-being and mental functioning, according to the National Institutes of Health. Benefits from activities or exercises include increased endurance, stronger muscles and improved balance and flexibility. A few basic exercises, combined with music and games, can encourage seniors to get moving and enjoy themselves while being physically active. Seniors should have a doctor's approval before beginning exercise activities.
Walking
Almost anyone can exercise by walking, whether using a walker or a cane. Seniors can walk on indoor or outdoor tracks, on treadmills or even in their home. The National Institute on Aging recommends walking to increase endurance and prepare the body for increased activity. A step counter or pedometer is useful for tracking improvements in endurance.
Buddy Stretch
The buddy stretch requires a partner and a towel or resistance band. You and your partner sit on the floor facing each other and grab the ends of the towel or band. You pull, leaning backward, and your partner leans forward for 10 to 30 second; then your partner pulls, leaning backward, and you lean forward for 10 to 30 seconds. Repeat the activity three to five times.
Leg Straightening Exercise
The leg-straightening exercise strengthens thigh muscles, according to the National Institutes for Health. Sit in a chair with back support and place your toes and the balls of your feet on the floor. Breath in, breath out and extend one leg straight out in front of you without locking your knee. Then flex your foot to point your toes up toward the ceiling for one second. Breathe in and lower your leg slowly. Repeat the action 10 to 15 times and then perform the exercise using your other leg. Repeat the exercise with each leg two more times.
Musical Ball Toss
In this game seniors sit in a circle and toss a large, lightweight ball to each other while music plays. One person is responsible for playing and stopping the music. The person holding the ball when the music stops is "it" and must perform some act, such as recite a poem. The ball toss is good exercise for arm muscles. The game can be played by frail and wheel-chair bound seniors, for whom physical movement that increases strength and endurance is even more important, according to Help Guide.
References
- National Institutes of Health: Exercise for Seniors
- National Institute on Aging: Chapter 4 Sample Exercises-Endurance-Walking
- National Institute on Aging: Chapter 4 Sample Exercises- Flexibility-Buddy Stretch
- NIH Seniors: Strengthening Your Thighs with Leg Straightening Exercises
- Help Guide: Senior Exercise and Fitness Tips
