Staying Active at Home: 3 Simple Exercise Routines for Seniors

Maintaining our physical health is important at every age, and even more so as we get older. Regular exercise can improve strength, flexibility and balance, helping us to continue living safely and independently. It’s also been shown to boost mood and help prevent chronic diseases.

Whether you’re already reasonably fit, or recovering from illness or injury, there are plenty of simple routines you can take up in the comfort of your own home (and trackies). Just remember to start slowly, listen to your body, and have fun.

1. Balancing act

Improving your balance will help prevent falls and improve mobility.

Heel-to-toe Walk – Walk slowly in a straight line, placing the heel of one foot directly in front of the toes of the other foot. Use a wall or rail for support.

Single Leg Stands – Stand behind a chair, holding the back for support, and lift one leg off the ground (either to the side, or behind you). Hold for 10-15 seconds, then switch legs.

2. Strength training

Try these exercises to maintain muscle mass, improve your bone density and improve your upper and lower body strength. Repeat each 10 times and rest.

Wall Push-ups – Stand facing a wall, a metre or so away from it, and place your hands on the wall at shoulder height. Slowly push your body towards and then away from the wall.

Sit to Stands – Start seated in your chair. Push through your heels to stand completely upright, and then gently lower yourself back down into your chair. You can hold onto a rail or chair for support.

3. Heart starters

Regular cardiovascular exercise keeps your heart and lungs strong. These exercises will do just that!

Marching on the Spot – Simply march in place for a few minutes at a time, trying to get those knees up high. You can do this while you’re watching TV or listening to music.

Dancing – Playing your favourite music and dancing around your living room is a fun way to get a cardio workout.

Tips to stay motivated

1. Set realistic goals

Start will small, achievable goals and then gradually increase the challenge of your workouts.

2. Get into a routine

Try to exercise at the same time each day, even just for a few minutes at first, to create a healthy habit.

3. Track your progress

Keeping an activity journal is a great way to track your progress.

4. Keep connected

Exercising with others is a great way to stay motivated. Uniting Healthy Living for Seniors programs and Uniting Seniors Gyms offer online exercise classes for you to join in from home. Get in touch to find out more.

Find out more about Uniting