7 Vital Exercises for Older Adults


Doctors and trained health professionals have for decades stressed the importance of exercise, may it be among teenagers, adults, or the older citizens. The human heart is in medical terms, a muscle, and it is more likely to be healthy if an individual takes care of it by regular physical exercise. There is a myth that states exercise does not yield the desired results for older adults, which is not true. Health advocates claim that it is never too late to start exercising. Even walking briskly for 30 minutes a day can have a significant improvement in an individual’s health. 

When a person exercises, the heart rate temporarily increases due to the increased physical activity and is said to exercise the muscles present inside the heart. Research has also shown that people who do not exercise have two times higher chances of suffering from heart disease compared to those who work out regularly. Regular exercise leads to various benefits such as moderate blood pressure, reduction of cholesterol, increase in production of good cholesterol in the body, and the burning of calories.

Exercise is also known to help the muscles in the human body, which consequently protects your bones from detrimental injuries. Strong muscles are known to enhance the body’s coordination and balance. Exercising is also known to boost the supply of blood to the muscles, which in turn extends its capacity to use oxygen. 

Resistance training averts sarcopenia, which is loss of muscles mass as your age progresses. The human muscular system consists of tissues that manage the body’s joint movements. Exercise enhances the muscular system by augmenting how the muscles interact with the rest of the body systems. The flow of blood to muscle tissues escalates during exercise. It can increase by about 25 times during tough workout sessions. Muscle coordination also improves with time due to exercise.

Another key benefit of regular workout is that it helps to maintain the balance. Balance exercises are especially important for senior citizens as they can preclude unfortunate incidents such as falls and can significantly aid them in maintaining their independence.  Roughly all activities that keep a person on the feet like walking can help preserve an excellent overall balance of the body. Some specific exercises are helpful to practice daily and enhance stability, such as to balance body on one foot while standing. Older adults deal with quite a few health issues that impair their ability to maintain a firm balance. 

Walking is said to have numerous health benefits and can also help in preventing diseases.
Walking is said to have numerous health benefits and can also help in preventing diseases.

Diseases such as Parkinson’s, Alzheimer’s, and Parkinson’s can reduce a person’s ability to maintain a steady balance and move willingly. Aside from the protracted diseases, other reasons for weak balance include poor eyesight, adverse medicine reaction, and deterioration in overall fitness. Due to old age, individuals become more sluggish as their bodies take a longer time to repair. However, engaging in physical exercises helps individuals stay healthier and more active.

The following are the seven exercises that are most beneficial for older adults:

1. Ball Taps

This exercise is great for your core as well as stability and balance.

  1. Start the exercise in a seated position on a chair and put a soccer ball at the bottom of your feet. 
  2. Sit up straight and keep your back upright. Do not rest your back against the chair
  3. Slowly raise your foot and tap on top of the ball.
  4. Lower your foot back down on the floor. Shift sides and repeat with your other foot.


2.  Step-Ups

This exercise revitalizes the muscles that uphold the knees.

  1. Stand at the last step of a staircase and raise your right foot. Raise the left foot up and then step down on the floor.
  2. Put your right foot towards the next step during this instant as you tread up and down with the other foot.
  3. Repeat for at least ten times on that foot and then change to the other foot.
  4. Repeat this step for three sets of 10 repetitions on each leg.


3. Hamstring Curls

This exercise is designed to strengthen the knees by working on muscles on the back of an individual’s legs

  1. Stand ahead of a chair and clench to gain stability.
  2. Bow your right knee and raise your foot beneath your hips.
  3. Hold the right knee in a position that it is positioned against the floor and adjacent to your left knee.
  4. Gently expand and redo for ten times per leg.


4. Wall Push Up

This adaptation grants you steadily switch into push-ups by using a wall.

  1. Stand away from a wall and slant forward.
  2. Put your hands on the wall.
  3. Pull your abs in and bend your elbows against the wall until it is perpendicular.
  4. Repeat for ten times.


5. Chest Squeeze

This exercise invigorates the upper body.

  1. Sit on a chair with your back erect.
  2. Hold a weight at the level of your chest. 
  3. Keep holding the weight to bend the elbows until you feel pressure on the ball with both hands.
  4. Gently push the ball in front of you at the level of your chest and push the elbows straight.
  5. Twist the elbows and stretch the weight towards your chest.


6. Lateral Raises

This exercise enhances the muscles of the shoulder area that are used when a person hoists an object.

  1. Stand vertically and hold weights in both hands.
  2. Slightly bend your elbows, keeping your wrists firm and lift your arms to the sides.
  3. Stop when your arms are perpendicular to the side of your body.
  4. Bring down your arms to their starting position and repeat at least 12 times.


7. Seated Rotations

Seated rotations are beneficial for the torso muscles, back muscles, and the abs.

  1. Lift the weight and hold at the level of your chest and point the elbows outwards towards the sides.
  2. Keep the knees and hips facing ahead, revolve the torso to the right.
  3. Revolve back to center and then to the left.