Surprisingly only 40 percent of senior women and 30 percent of senior men over the age of 70 exercise on a regular basis. Exercise is important for adults of all ages because it keeps your heart healthy, reduces the risk of many diseases, and as you age, helps you to maintain your strength, balance, and mobility. If you are a senior who wants to begin an exercise routine, but doesn’t want to go to a gym, the below exercises can be done in the comfort of your own home.

Walk
As simple as it might sound, walking is one of the best forms of exercise. If you are a senior that spends most of your time at home make a point to get up at least once an hour during the day and walk for a couple of minutes. Walking is good for circulation, helps you to maintain your balance, and is a low impact form of exercise. If you have stairs in your home that you can safely maneuver walk up and down the stairs a couple of times a day.

Kitchen Counter Exercises
There are many exercises you can do while holding on to your kitchen counter for support.

Toe Rises
Stand facing your counter and place your hands on the counter for balance.  Rise up on your toes, and then return to a flat foot.  Do 5-10 sets 1-2 times per day.

Knee Bends
Stand facing your counter and place your hands on the counter in front of you for balance. Bend your knees a few inches, then return to standing.  Do 5-10 sets 1-2 times per day.

Side Leg Extensions
Stand facing your counter and place your hands on the counter for balance.  Extend your leg to the side 5-10 times and alternate sides. Do 1-2 times per day.

Back Leg Extensions
Stand facing your counter and place your hands on the counter for balance.  Extend your leg behind you 5-10 times then alternate sides.  Do 1-2 times per day.

Seated Exercises
Believe it or not you can stay strong and flexible even when exercising from a seated position.  It is best if you can do these exercises from a chair with solid seat opposed to a chair with a cushion, however these exercises can be done from any chair with a back that does not roll or move.

Arm Lifts
Scoot toward the front of your chair and sit up tall with your feet flat on the ground.  Lift your arms straight up above your head and return to the sides of your body. Do 5-10 sets 1-2 times per day.

Arm Circles
Scoot toward the front of your chair and sit up tall with your feet flat on the ground.  Reach your arms out to the side and do 5-10 arm circles in one direction, then reverse and do the other direction too. The size of the circle depends on your flexibility and range of motion. Do 1-2 times per day.

Neck Stretch
Sit up tall in your chair and slowly and gently tilt your head from side to side, left to right, and from front to back.  Do 5-10 sets 1-2 times per day.

Twist
Scoot toward the front of your chair and sit up tall with your feet flat on the ground. Next cross your arms in front of you and twist all the way to your right and hold for three seconds, then twist all the way to your left and hold for three seconds. This movement should be slow and fluid. Do 5-10 sets 1-2 times per day.

Seated Marching
Scoot toward the front of your chair and sit up tall with your feet flat on the ground.  If needed place your arms on your armrest for support.  Alternate lifting your knees off of the floor as if you are marching in place.  Do 10-20 sets 1-2 times per day.

Seated Leg Extensions
Scoot toward the front of your chair and sit up tall with your feet flat on the ground.  If needed place your arms on your armrest for support. Alternate kicking your legs in front of you 5-10 times on each side. You can also kick and hold for five seconds or kick forward and then out to the side.

Foot Flex
Scoot toward the front of your chair and sit up tall with your feet flat on the ground.  If needed place your arms on your armrest for support. Kick your leg straight in front of you and point and flex your foot. Do 10-20 sets with each foot 1-2 times per day.

Before starting a new exercise routine always consult with your physician. Remember—if you don’t use it you lose it!

 

This article was written by Sheldon Armstrong, a regular contributor here at INFOtainment News, and Travis Guerrero, a health and nutrition expert who loves sharing his knowledge so you can live a healthier life. They write this on behalf of Prime Urgent Care, your number one choice when looking for low cost urgent care in Texas. Check out their website and see what they can do for you!

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