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!
COACHING PROGRAM: Over 12 weeks, I help people with poor upper body posture, and posture related issues—like neck, shoulder, & upper back pain—correct their posture using science-based mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again. REGISTER YOUR INTEREST IN THE UPCOMING PROGRAM… https://stefan-becker.mykajabi.com/expressions-of-interest
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: https://stefan-becker.mykajabi.com/3-essentials
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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/articles/PMC3060646/
• 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/uploads/2021/07/Sarcopenia-Facts-and-Figures-2.pdf
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#bodyfixexercises #seniorsfitness #seniors
his five daily exercises everyone over the age of 60 should do to help to prevent common issues like muscle wasting hip and knee pain stooping and falls this first one’s essential it’s not only the best exercise for balance and fall prevention but it also helps reduce hip and knee pain by strengthening the outer glutes legs and feet if you only do one exercise do this simply stand in front of the kitchen sink or Rail and Alternate balancing on one leg be sure to shift your whole body weight over the leg you’re on and build up to 20 to 30 second single leg stands on each leg daily if you find it a bit hard start on two feet with one foot in front of the other or if it’s a bit easy shift your body weight around a little bit to make it more challenging next we do something that improves leg circulation strengthens the calves for walking up and down inclines and helps us to lift our toes more as we walk to avoid stumbling in front of a rail or a kitchen sink again lift both heels up high slowly lower down over four seconds and then lift both toes up make sure you hold on to the rail as you lift your toes to avoid falling back and repeat until you feel a light fatigue every second day if it’s a bit hard you can use your arms a bit to help lift yourself up or if it’s easy try doing a few or all of the Reps on one leg and then the other a lot of us become stooped as we age and this not only makes us feel stiff and old but it predisposes us to shoulder problems and it brings our center of gravity forward increasing the chance of stumbling so we work on that next sitting with your hands on your knees angle your torso forward slightly protrude your chest and pull your shoulders back to flatten out your mid back then tuck your chin down a bit and pull your head straight back hold it there for a few seconds then allow your head to come forward again and repeat 10 to 15 times once a day this next one strengthens crucial muscles for mobility and makes getting up and down from a chair a lot easier it also helps to reduce muscle wasting or sarcopenia as it’s known in the lower body which is a major cause of problems as we get older sitting at the front of a firm chair with both feet and knees shoulder width apart tilt your torso forward stand up and push your pelvis forward completely to fully straighten up this gets your glutes firing then sit down again but slowly over four seconds do that until light fatigue every second day if this is a bit hard you can use your hands on your knees or arm rests to help and you can put some folded up towels on the seat to raise it slightly if it’s easy hover over the seat but don’t sit down completely before Rising back up again okay we’re done a lot for the lower body so now we’re going to do a little bit for the upper body and core this exercise is great for shoulder Health improving your posture if you keep your chin in and reducing muscle wasting in the upper body stand on a non-slip floor arm distance from a wall with your hands at shoulder height a little bit over shoulder width apart and your hands slightly turned in at the top then with your whole body straight and your chin tucked in lower yourself slowly towards the wall over four seconds exhale as you go avoid hunching your shoulders and keep your stomach muscles tight so that your pelvis doesn’t sag towards the wall then push yourself back to the start again and repeat until light fatigue every second day if you find this hard you can move closer to the wall if it’s easy you can step back further from the wall or you can do it on a kitchen bench or a rail to finish put your hands on your head pull your elbows back and down and squeeze your shoulder blades together 10 times so that we’re using the muscles that go the other way too all right there you go hope you liked the video if you did please consider liking and subscribing because it always really helps and let me know how you go in the comment section below okay cheers
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