Exercise is important for everyone, including seniors. But staying in shape can be more of a challenge with age because of physical conditions. However, there are some exercise that are designed specifically for the older adult that are still beneficial without being too difficult to perform. These exercises will help stimulate the muscles and joints safely without leaving you tired or sore.
Sunshine Arm Curls
While seated in a chair with your back straight, hold an exercise ball above your head with arms extended, slightly bent at the elbows. Imagine a big clock and begin to move the ball in a circle with both hands starting at 12 o'clock and going all the way around in a steady motion. Once you reach 12 o'clock again, start another circle but in the opposite direction. You don't necessarily need a ball for this exercise, but it will help you with better posture through the motions. Repeat the exercise several times in both directions.
Inner Thigh Squeezes
Sit toward the edge of a chair with enough room to place an exercise ball in between your knees. With your legs bent and back straight, slowly squeeze your legs together and hold for 1 or 2 seconds. The ball will provide a slight resistance. Repeat the exercise several times and then rest before starting another set of repetitions or another exercise. This exercise will help build the strength in your legs, specifically the inner thigh muscles. Be sure you are sitting solidly on the chair and balanced.
Shoulder Exercise
While sitting in your chair, lean over to your right side and allow your right arm to dangle. Your arm should be straight and relaxed all the way down to the fingertips. Slowly make a circular motion with your arm eight times around. The circle does not have to be perfect. After eight circles, reverse direction and do eight more circles. Try to keep your back straight without slouching during the exercise. Once finished, lean to the left and repeat the exercise with the left arm.
