7 Safe & Easy Home Exercises for Seniors

As we get older, it’s important to stay active for our mental and physical health. Exercising as a senior provides plenty of benefits, including:

• Increased metabolism (which naturally slows with age)
• Reduced risk of conditions like diabetes and heart disease
• Improved mobility and balance (and less chance of falling)
• Healthy digestive and immune systems
• And more

Whether your parent or grandparent is worried about falling or just not feeling as energetic as they used to, they may struggle to find the motivation to exercise. But your loved one doesn’t have to work out for hours (or drive to the gym) to get the benefits of moving more. 

In fact, your parent or grandparent can try these safe and easy exercises for seniors from the comfort of their home or neighborhood!

**Note: Please make sure your loved one’s doctor clears them for physical activity.**

1. Wall Pushups

Your loved one may think their days of doing pushups and other strenuous exercises are behind them. But they can actually adjust this workout to their preferred difficulty level while still building upper body strength. Wall pushups also let those with an injury or disability get a workout in while keeping pressure off their legs.

For wall pushups, all your loved one has to do is follow these instructions:

• Stand close to a wall; stretch out arms to touch the wall.
• Keep back straight and core tight.
• Bend elbows to bring the chest toward the wall.
• Press back until arms are straight again.
• Repeat for the desired number of reps.

2. Stretching

While stretching may seem like a simple activity, it will help your loved one stay flexible as they age. As your parent or grandparent’s flexibility increases, so will their balance and coordination — which lets them reduce their risk of falling at home. If your loved one stays limber, they can also keep doing everyday tasks independently, like tying their shoes.

Here are just a few flexibility-boosting stretches your parent or grandparent can try:

Calf stretches: 

• Stand with feet shoulder-width apart
• Step forward with the right leg and bend the right knee. 
• Bend the left knee until there’s a stretch in the left calf.
• Hold, then repeat with the opposite legs.

Ankle stretches:

• Sit near the edge of a sturdy chair and stretch legs out.
• With heels on the floor, bend the left ankle so toes point up.
• Hold this position, then bend the ankle so toes point down.
• Release, then repeat with the right ankle.

Back stretches: 

• Sit near the edge in a sturdy chair.
• Pull shoulders back and reach the left hand behind.
• Grab the chair with the left hand, and place the right hand on the left thigh.
• Gently twist and hold for a few seconds.
• Release, then repeat on the other side.

3. Chair Squats & Stands

Safe and easy strength exercises, like chair squats and stands, are perfect for seniors living independently at home! Your loved one doesn’t need any special equipment and can adjust the workout based on their ability. Plus, building lower body strength will help them cross chores off the list, like bending down to put groceries or pots and pans away.

Your parent or grandparent can follow these easy steps for chair squats and stands: 

Chair squats:

• Stand with feet hip-width apart and knees over toes.
• Stretch out hands and lower until seated in the chair.
• Stand and raise one leg to gently tap the knee with the hand. 
• Repeat the squats; knee taps are optional.

Chair stands:

• Sit near the edge of a sturdy chair; place feet shoulder-width apart.
• Keep core tight and square shoulders.
• Cross arms and lean back against the chair.
• Slowly rise back up from the chair.
• Stretch arms away and stand.
• Gently sit down and repeat.

4. Arm Raises

Whether your loved one has full mobility, or they’re in a wheelchair due to a disability or injury, they can work on upper arm strength without overexerting themselves. Overhead arm raises are especially great for those with arthritis or joint pain, but any senior can enjoy these exercises; small weights or water bottles are the only equipment they’ll need.

Your loved one can protect their muscles and joints with these overhead arm raises:

• Pick up small weights or water bottles, and place feet shoulder-width apart.
• Keep shoulders back, and lift arms to a 90-degree angle.
• Breathe out while lifting weights or bottles above the head.
• Breathe while lowering arms.
• Repeat as many times as preferred.

5. Chest Presses

Chest presses are another safe and easy exercise for seniors, even those with a disability or injury. Working on flexibility, arm strength, and proper posture can also help your loved one continue doing things on their own — from carrying groceries to closing doors. All seniors need to get a few reps in: a sturdy chair and a light resistance band. 

For chest presses, your parent or grandparent just needs to follow a few steps: 

• Sit up straight in a chair, on a bed, or on the couch. 
• Loop a light resistance band behind the back, at chest level.
• Hold one end of the band in each hand; bend elbows to a 90-degree angle.
• Starting with elbows at the side, straighten both arms against the band.
• Slowly return to the starting position; repeat as desired.

6. Walking

Going for a walk with a friend, in-home companion, or family member can be a great way to boost your loved one’s mood. They’ll also strengthen their muscles and bones while enjoying a beautiful day! Your parent or grandparent may notice aches or stiffness when they start walking, but once they keep moving, they’ll probably feel a lot better overall.

Make sure your loved one stays safe with these walking tips for seniors:

• Wear comfortable sneakers (or orthopedic shoes, for foot problems).
• Dress for the weather; wear layers to add (if cold) or remove (if hot).
• Bring a bottle of water along to stay hydrated.
• Walk familiar paths during the day or in well-lit areas in the evening.
• Watch out for uneven sidewalks and other tripping hazards.

7. Chair Yoga

These chair exercises are a great way for seniors to access the benefits of yoga — like better breathing habits, deeper sleep, more and flexibility — even if they have limited mobility. All your parent or grandparent needs are comfortable clothes and a sturdy chair to start practicing this modified yoga from home!

Here are a few chair yoga poses your loved one can try:

Seated Cat-Cow Stretch:

• Sit in a chair with both feet on the floor. 
• Place hands on knees or thighs.
• Cow position: Breathe in, arch the spine, and roll shoulders back.
• Cat position: Breathe out, round spine, and drop chin to chest, letting the shoulders and head come forward.
• Repeat for five breaths (cow on an inhale, cat on an exhale).

Seated Raised Hands Pose:

• Sit in a chair with a straight back, relaxed shoulders, and ribs over hips.
• Anchor sit bones in the chair and take a deep breath in.
• Raise arms toward the ceiling and hold for a few seconds.
• Lower arms slowly on an exhale.
• Repeat as desired.

Seated Forward Bend:

• Sit near the edge of a chair and breathe in.
• Breathe out, then bend forward over legs.
• Let hands rest on the floor (if they reach), and relax head.
• Breathe in again, and rise back up.
• Repeat a few more times (bending on an exhale, rising on an inhale).

As your parent or grandparent gets older, staying active will help them fight disease, improve their balance, and feel better overall. And with these safe and easy exercises for seniors, they don’t even have to leave the house or neighborhood!

No matter which activity your loved one prefers, an in-home care expert can help them exercise safely while respecting their space and independence.

Safe-T Home Care is an in-home care agency in Monticello, Indiana. We provide transportation, personal care, and other services so your loved ones can stay safe and independent at home. For more information, please visit our website or like us on Facebook.