Fitness Training For Seniors

Begin with a 5-10 minute warm-up of light cardio by walking. Perform each exercise using no weight or light weights to get used to the activities.

Weights are suggested for each exercise but modified according to your fitness level and goals. To progress, add a set each week until you’re doing three sets of each exercise with 30 seconds of rest between each group.

Do the following workout one or two non-consecutive days a week, taking at least one day of rest between exercises. For best results, combine this workout with regular cardio and a healthy, low-calorie diet.

Stand in front of a chair with feet about shoulder-width apart.

Sit down and, as soon as you make contact with the chair, stand back up and try to do so without rocking back or using momentum.

Exercises for seniors to do at home

You can place your hands on your thighs if you need to. Hold weights for added intensity, and repeat for 12 sets.

Sit in a chair and place a ball in front of both feet. Sit straight up and try not to rest against the back of the chair, keeping your back straight and your abs contracted.

Also, lift your right foot, tap the top of the ball, and take it back down to the floor.

Switch sides, do the same with your left foot, alternate each foot for all repetitions, and repeat for 30-60 seconds.

Stand in front of a chair and hold onto it for balance if you need to.

Loop a resistance band around your ankles, keeping it looped under the standing foot.

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Moreover, bend your right knee, bring your foot up behind you, and keep the right knee pointing towards the floor and right next to your left knee.

Slowly lower back down and repeat for 12 reps on each leg.

You can also use ankle weights instead of a resistance band. Hold a lightweight or medicine ball straight over your head in both hands.

Lift the right knee to waist level while bringing the arms down, touching the knee’s weight.

Return to start and repeat on the left side.

You can also add intensity by speeding the movement up and lifting the knees as high as possible.

Alternate each side for 30-60 seconds. If you have back or knee problems, you may want to avoid the upper body portion of the move and do the knee lifts.

Moreover, stand sideways to a chair or wall for support and tie a resistance band around your ankles.

Lift the left leg out to the side, foot flexed, hips, knees, and feet in alignment.

Try to lift the leg without tilting at the torso–hold the torso upright as you lift the leg a few inches off the ground. Lower back down and repeat for 12 reps on each leg.

You can also use ankle weights if you don’t have a band. Sit on a ball or chair, back straight, and abs in.

Furthermore, hold a medicine ball or any ball at chest level and squeeze the ball with your hands’ palms to contract the chest.

While squeezing the ball, slowly push the ball out in front of you at chest level until your elbows are almost straight.

Continuing the pressure with your hands, bend the elbows, and pull the ball back to the chest. Repeat this exercise for 12 reps.

Stand or sit holding a resistance band in both hands up your head.

Hands are more expansive than shoulder-width apart, and back is flat, abs engaged.

In conclusion, keep the left hand in place and contract the lat muscles to pull the right elbow down towards the ribcage.

Press back up and switch sides, alternating right and left for all repetitions.

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