Exercise can help us stay strong as we age. Building lean muscle through exercise can help improve body composition, muscular strength, endurance, balance and coordination. In addition, exercise reduces the risk of certain diseases. You can use a variety of videos to help you exercise at home. Consult a physician before beginning any exercise program.
Senior Fitness: Easy Does It
This is a basic strength training video featuring exercises that are safe and effective. The routine can be done standing or seated in a chair, so it is acceptable for all ages and levels. You will need one or two sets of dumbbells, ranging from 1 to 5 pounds. The instructor recommends two sets, one light and one moderate, so you can challenge yourself on certain exercises. This easy-to-follow video is 50 minutes.
Leslie Sansone: Active Adult
Leslie Sansone, the instructor and creator of the Walk at Home program, leads exercisers through a one- or two-mile in-home walk. She teaches basic moves that are set to music so that the workout is equivalent to the number of steps you would take if walking outdoors. You can stop the workout after one mile or you can continue on to the second mile. The video has a meter that displays on your television screen the distance you have walked. The one-mile walk takes about 12 minutes and the two-mile walk 23 minutes.
Yoga for Seniors
This video offers two workouts -- one for the morning and one for the evening. The morning video is meant to energize while the evening video focuses on relaxation. The moves are easy to follow. Yoga for seniors can help improve flexibility, strength and body awareness. Each workout is 51 minutes.
Exercise: A Video from the National Institute on Aging
This video, created by the U.S. National Institute on Aging, focuses on improving strength, balance and flexibility. The workout is easy to follow, and it can be done seated or standing. The instructor provides clear explanations of all exercises. Light hand weights are required. Choose a weight that you can lift with ease until the last few repetitions. This video is 41 minutes.
- Centers for Disease Control and Prevention: How Much Physical Activity Do Older Adults Need?
- Centers for Disease Control and Prevention: Making Physical Activity a Part of an Older Adult's Life
- University of Illinois News Bureau: Older Adults Benefit From Home-Based DVD Exercise Program
- National Institute on Aging: Exercise & Physical Activity: Your Everyday Guide From the National Institute on Aging