As we age, our bodies undergo significant changes, such as reduced muscle mass, bone density, and sometimes a decline in balance and coordination. These changes can increase the risks of falls, which can impact our health and quality of life. Engaging in regular exercise can help strengthen muscles, improve heart health, and minimize the risk of falls and certain health conditions. Let’s take a look at the best exercises for seniors.

Arm Workouts for Improved Strength

Keeping our arms strong and flexible is crucial for daily activities and overall mobility. These seated arm exercises are designed for seniors, focusing on improving strength without having to stand.

Seated Bicep Curls: Sit upright in your chair with your arms at your sides. Curl your arms up towards your shoulders by bending your elbows, then slowly lower them back down. You can add light weights to each hand or do without weights.
Arm Overhead Raises: While in a chair, place your arms at your sides and then extend them straight up above your head. You can extend them as far as comfortable, then slowly lower them back down. You can add light weights to each hand or do without weights.
Wrist Twists: Without weights, hold your arms out in front of you, elbows bent so your forearms are vertical. Rotate your wrists to turn your palms up and then down.

Leg Workouts for Circulation

Improving leg circulation is key to maintaining overall health and well-being. These exercises target the legs to enhance blood flow and strengthen muscles, all while seated in your chair.

Seated Marching: Sit upright and march your legs up and down one at a time, lifting your knees as high as comfortable.
Ankle Flexes: While seated, extend one leg out as straight as comfortable. Flex your ankle, pointing your toes up and then away from you.
Knee Extensions: Sit with both feet flat on the ground. Extend one leg at a time, straightening it out in front of you, then slowly lower it back down. Repeat for each leg.

Core Workout for Balance and Posture

A strong core is essential for balance, posture, and overall body strength. These seated exercises are tailored for improving core stability and support, ideal for seniors looking to improve their core strength safely and effectively from a seated position.

Seated Abdominal Squeezes: Sit upright with your feet flat. Tighten your abdominal muscles as if bringing your belly button towards your spine. Hold for 3-5 seconds, then release.
Chair Twists: Sit upright with your feet flat on the ground. Place your right hand on the outside of your left thigh. Gently twist your torso to the left, using your arm for slight leverage. Hold for 3 seconds, return to center, and then repeat on the other side.
Side Bends: Sit upright with your arms hanging by your sides. Bend to one side, sliding your hand down towards the floor, then return to the center and bend to the other side. Repeat for each side.

Guided Senior Exercises at Home!

If you or an elderly loved one wants access to safe, guided senior exercises in a group setting, contact our team at Twin Town Villa. We offer assisted living apartments, memory care, care suites, and a rich, vibrant senior community lifestyle. Contact us online to schedule a tour of the community or call us at (218) 643-9542 with questions.