Exercises For Seniors And The Elderly
a vital part of senior and elderly fitness.
body is one of the most effective and efficient methods of preserving
your independence and improving your health as you age.
exercise has many health related benefits which reduce disease and
improve your functional quality of life including:
- Improving your lean muscle
- Reducing your blood
pressure which reduces your risk of stroke and coronary heart disease.
- Improving your bone health to reduce the risk
- Improve your
glucose tolerance and insulin resistance.
- Increase the strength of your low back
reducing lower back pain.
beneficial effects on lowering your total cholesterol.
you will find 12 great lower body strenghening exercises to try. Have a
chair handy for some of the standing exercises to help with balance.
two or three to perform when you exercise during the week.
Strengthening exercises for seniors should be done at least twice a
Three times per week is even better. So give
some a try. Remember it takes 4 to 6 weeks for your body to become used
to any new demands placed upon it.
If you need a
daily log to record your progress you can download
yours for free
and also get all the exercises in a
convenient e-book when you join our email list. Good luck!
Watch These Exercise Videos
1. Ankle Circles
- This exercise improves your
ankle flexibility and ability to move your ankle upward and downward.
- This is a great warm up exercise for the
lower leg and feet.
2. Hip Marching
- This exercise will strengthen
your hip flexor and thighs.
correct seated posture it will also help your abdominal muscles.
- Strengthening your knees wdith knee strengthening exercises will
improve your ability to stand and balance.
- This exercise will improve your available
knee range of motion.
4. Calf Raises
- Strenghening your calf
muscles with calf exercises will give your more power to step forward on level surfaces or
carry you up hills on uneven terrain.
pump blood up from your legs to your upperbody and brain.
Standing Knee Flexion
- These knee exercises strengthens
your hamstring muscles.
helps with your standing balance.
6. Side Hip Raise
- Safely strengthens your side
hip muscles to help with hip arthritis.
- Helps maintain
your lower body endurance to better walk and side step around objects.
7.Sit to Stand
- Excellent hip exercises to
maintain your leg and hip strength.
of the most important exercises used daily to keep your independence
the front part of
the lower leg with ankle stretches.
- You will
become better able to raise your toes to avoid tripping.
- To strengthen your quadriceps
and hips with leg toning exercises.
- Improve your
ability to get out of a chair and balance.
- Help you with lifting chores around the house.
Straight Leg Raise
- To increase your quadricep
and hip flexor strength with this leg workout.
strengthen your abdominals.
you to advance your leg during walking with greater ease.
- Increase your hip flexibility, quadricep
strength and hip flexor strength.
your ability to get up from a chair and walk.
- Steady your body for bettter balance and
exercise will help with
strengthening the hip joint and muscles.
will improve the ability to walk and propel yourself forward
or up stairs.
Do you like these exercises? Did you know you can download the exercises along with a 4 week exercise program?.