Gross motor activities use the large muscle groups. Fine motor activity, by contrast, involves actions such as writing and using eating utensils. Doing gross motor activities promotes general health and helps elderly people retain the function of the muscles used in the activity. Gross motor activities can be performed by senior citizens fit enough to run marathons as well as frail individuals confined to a wheelchair, according to the Agency for Healthcare Research and Quality (AHRQ), a division of the U.S. Department of Health & Human Services.
Walking
Taking brisk daily walks lasting at least 30 minutes is a beneficial activity for elderly people, according to the AHRQ. If you are not fit enough or well enough to walk this long, short walks can help as well. If you are a sedentary person you can build up to this level. Walking at least 5 days a week provides substantial health benefits, according to the Mayo Clinic website. Regular walking can reduce bad cholesterol levels and raise good cholesterol levels, lower blood pressure, keep blood sugar at healthy levels, help you lose weight or maintain a healthy weight and maintain strength and fitness.
Standing Exercises
Standing exercises are beneficial for seniors who have problems walking. Try getting up from a sitting position several times, while holding onto the back of a chair. You can also walk in place while holding onto the back of a chair.
Arm Strength Exercises
Doing arm strength exercises while sitting is a beneficial gross motor activity for elderly people. Using hand weights, a senior can lift her hands straight over her head and then move them to the side. Holding the horizontal position for 30 seconds builds strength. She also can use her arms to push herself up from the chair a few inches and then hold the position for up to 30 seconds. Doing activities that involve using the shoulder muscles and wide sweeps of the arms also are beneficial, such as painting walls and raking leaves.
Muscle-Strengthening Activities
Muscle-strengthening activities, such as calisthenics, can provide significant health benefits, according to the AHRQ. Exercises can include pull-ups on an overhead bar, hip rotations, trunk twisters and leg lifts while lying down or while standing and holding the back of a chair. Gentle yoga exercises can improve flexibility, balance and strength. Even stretching can provide health benefits.
Sports
Certain sports involving gross motor activities are suitable for elderly people. The Geriatric Center at St. Luke's Miners Memorial Hospital, for instance, has a bowling program for patients. Swimming and water exercises are good for people with limited mobility, according to the AHRQ.
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