5 Essential Exercises For Seniors Over 60
Here’s 5 daily exercises all seniors should be doing. Senior fitness is crucial to prevent common issues as we age…like falls, muscle weakness, mobility problems, hip & knee pain, and stooping. This seniors workout, to do at home, includes sarcopenia exercises which help prevent the type of muscle wasting that can have a dramatic effect on the health of the elderly. And it only take about 5-7 minutes a day!
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0:00 Intro
0:13 EXERCISE 1. Balance & Fall prevention
0:56 EXERCISE 2. Lower leg strength & circulation
1:40 EXERCISE 3. Reduce stooping
2:22 EXERCISE 4. Leg strength & mobility
3:28 EXERCISE 5. Upper body & core
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EXERCISES FOR SENIORS:
1. Single leg stands. The first exercise is essential for better balance & fall prevention, but it also helps reduce hip & knee pain by strengthening the outer glutes, legs, and feet. If you only do one exercise, do this single leg balance exercise.
2. Heel & Toe Raise. The second exercise improves leg circulation (for people with leg swelling). It strengthens the calves to make walking up & down inclines easier. And it helps us to lift our toes more as we walk to avoid stumbling over things.
3. 'Chin Tuck PLUS'. The third exercise is one of the best chair exercises for seniors. It helps to prevent us from becoming stooped as we age. A bent forward posture makes us feel stiff & old, predisposes us to shoulder problems, and brings our centre of gravity forward, increasing the change of stumbling.
4. Sit Squats. This fourth strengthens crucial muscles for mobility, and makes getting up from a chair a lot easier. It's the best of the leg exercises for seniors because it works so many important muscles, so it helps reduce muscle wasting, or ‘sarcopenia’ as it’s known, in the lower body, which is a major cause of problems as we get older.
5. Wall push-up. The last exercise covers the upper body & core. This improves shoulder health, posture (as long as you keep your chin tucked in while you do it), and reduces muscle wasting in the upper body
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SARCOPENIA: Age-related loss of muscle
• Affects 5–13% of 60–70 y/o people, and 11–50% aged 80+
• Muscle strength declines by 1.5% between 50 & 60 y/o. And by 3% thereafter.
https://www.ncbi.nlm.nih.gov/pmc/arti...
• 58% higher risk of fracture
• 1.5 - 4.6 times higher risk of disability
• Twice as likely to be hospitalized
• 41% higher mortality rate in older adults
https://www.aginginmotion.org/app/upl...
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