Exercise for Seniors at Home That Builds Confidence and Strength
The best exercise for seniors at home should be a program that involves warm-up, strength training, balance work, flexibility, and light cardio. For strength-building specifically, you can try chair squats, wall push-ups, seated leg lifts, resistance band rows, and standing calf raises.
A study by Hu et al., published in Scientific Reports, found that the prevalence of fatigue in older adults was 42.6%. When you feel fatigued, you'll have a degree of weakness that affects your overall quality of life.
But you're now retired in La Quinta, CA, and you deserve to enjoy life to its fullest! To make that happen, you can do exercise for seniors at home. That way, you can build strength and confidence, and then you'll be able to tackle anything and fully appreciate life and retirement.
What Is the Best Exercise Program for Seniors at Home?
The best exercise program for seniors at home is a well-rounded routine that includes strength, balance, flexibility, and light cardio. The home program might look like this:
- Warm-up: Marching in place or shoulder rolls
- Strength training: Chair squats, wall push-ups, resistance band rows
- Balance work: Heel-to-toe walking or single-leg stands
- Flexibility: Seated or standing stretches for your neck, shoulders, hips, and hamstrings
- Light cardio: 10-15 minutes of brisk walking indoors or stationary bike riding
What Are the Five Exercises to Develop Strength?
Part of senior confidence-building is ensuring you have strength after 70. The five exercises below will fight fatigue and give you energy and strength to do the things you want in life.
1. Chair Squats
One of the best exercises you can do for in-home movement is chair squats. This is because it strengthens the legs, hips, and core, which are all essential for mobility.
You'll start chair squats by standing in front of a chair. Lower yourself toward the seat slowly and with control, but don't sit on it. When you're close to making contact, slowly stand back up.
Start off with 8-10 repetitions and gradually increase the number as you feel stronger.
2. Wall Push-Ups
You may want to build upper-body strength, but exercise and aging independence can be hard to achieve with traditional push-ups. In that case, wall push-ups are a wonderful alternative, as they can still target the chest, shoulders, arms, and core.
First, stand an arm's length from the wall and place your palms flat on it. Bend your elbows slowly to let your chest move toward the wall, and then push back to the starting position.
Start off with one set of 10 repetitions and add more as your strength increases.
3. Seated Leg Lifts
Seated leg lifts are excellent if you want to strengthen the quadriceps, hip flexors, and core. It can improve circulation and reduce stiffness, so daily movements will feel more effortless.
You'll start by sitting in a sturdy chair and slowly extending one leg out in front until it's straight. Hold it briefly, and then lower it with control.
Alternate legs for 10-15 repetitions each. You can then hold the lift longer or add light ankle weights to increase the challenge later on.
4. Resistance Band Rows
Resistance band rows are gentle, but they're also powerful for strengthening the back, shoulders, and arms. This exercise improves upper-body stability and reduces the risk of slouching.
To do resistance band rows, anchor a resistance band around something sturdy or hold the ends while sitting. Either way, pull the band toward your torso while squeezing your shoulder blades together. Then, release with control.
Once you build some strength, you can switch to thicker bands for more resistance.
5. Standing Calf Raises
For strengthening your lower legs, do standing calf raises. They're great for senior stability routines since they improve ankle stability and enhance balance.
Start the exercise by standing behind a chair or countertop for support. Slowly lift your heels off the ground, rise onto your toes, and then lower back down with control.
Begin with 10-15 repetitions and gradually increase them as you gain stability.
Frequently Asked Questions
Which Exercise Increases Confidence?
The exercises that build confidence for seniors are ones that improve physical capability while giving them a sense of accomplishment. More specifically, strength training and balance-focused activities can do this.
For example, light resistance training can help older adults feel stronger and more in control of their bodies. With time, everyday activities will feel much easier, and this can boost your self-esteem.
Also, mind-body exercises can help seniors reconnect with their bodies, as well as reduce anxiety.
How to Build up Strength in the Elderly?
To build up strength in the elderly, you should use a safe and gradual approach. The best method is progressive resistance training. You can first start with simple bodyweight movements, then add resistance bands later on.
When doing strength training, you should target major muscle groups, as this supports mobility and prevents falls. Make sure to be consistent and do these exercises two to three times a week. In addition, pair the workouts with:
- Adequate protein intake
- Hydration
- Rest
What Is the Number One Exercise to Increase Balance in Seniors?
The number one exercise to increase balance in seniors is tai chi. It's often called "meditation in motion," as it uses slow and controlled movements. These can:
- Strengthen the legs
- Improve coordination
- Enhance body awareness
Because tai chi trains stability and reaction time, it can reduce your fall risk.
If tai chi doesn't interest you, then you can try heel-to-toe walks or single-leg stands.
Stay Consistent With Exercise for Seniors at Home
Now you have a few choices regarding exercise for seniors at home. They're all effective for building strength, so if you feel up to it, do them all.
The key is to start off slow and to be consistent. Even if you do a little each day, it'll ultimately pay off, as you'll feel a noticeable difference in strength over time. And as a result, you'll have more power and strength to do activities, some of which you may not have been able to do before!
At The Palms at La Quinta, we have the Vibrant Life® activity program that allows our residents to create their own schedules, so they have full control over their routines. Contact us today if you're interested in senior living in La Quinta, CA.