Exercises For The Over Sixties

As you get older, there are lots of changes that happen to cause us to be less mobile, such as muscle loss and weaker bones. Often older people have undergone some form of surgery or have ailments that have left them with poor functionality, but that doesn't mean have to accept their "new body"! There are many exercises both upper and lower over sixties can try to keep active and maintain movement across the whole body.

Upper Body Exercises

If standing is a problem, then all of these exercises can be completed while sitting to take the strain off of the back. To start with simply complete the movements with no weight and 12 repetitions of each. Gradually, you can add some small weights such as a 1kg dumbbell or even a canned food tin!

• Bicep Curl - start with the arm outstretched and slowly bend at the elbow until the forearm touches the upper arm. Then bring the arm down until fully straight and repeat. Complete holding a tin of beans or something similar to make it harder.
• Shoulder Raises - Start with arms down by your side, slowly raise one arm up (while straight) until it is level with the shoulder, hold for 5 seconds and then lower back to the side. Then repeat with the other arm - hold for longer at raised point to make harder.
• Shoulder Rotations - Again start with the arms down by your side, when ready start to lift the arm (straight) forwards and upwards to make a circle up and over the shoulder and bring back to the start point. Repeat with the opposite arm. If full 360 degrees is not possible, swing the arm forward and back as high as you can.
• Overarm Extensions - Raise your arms above your head keeping the elbow straight as if trying to touch the ceiling. When ready bend at the elbows (much like a bicep curl), hold at full bent motion and then return to the start. Complete both arms at the same time to avoid lack of circulation in the arms.
• Diagonal Flexion - Start with the arms down at your side and relax. When ready with one arm reach across the body and upwards to the opposite side. Imagine there is a giant square in front of you and your are swinging up to touch the opposite top corner, draw a line back down the straight to the bottom corner, then across to the opposite top and back down to the start. And then repeat with the opposite arm.
• Shoulder Rolls - Relax the arms down by the side of the body when ready using just the shoulders pull them forwards and round in a circle. Just like shrugging but around in a rotation rather than upwards and downwards. Complete 6 forward and then 6 backward rotations.
• Seated Shoulder Press - Sitting with a straight back imagine your are holding a straight bar and keeping it level with your shoulders. When ready fully straighten the arms above your head as if pushing the bar up and away from you until the arms are straight, hold for 5-10 seconds and then lower to shoulder height, then repeat.

See Also: Can Exercise Combat Aging?

Lower Body Exercises For Older People

Similar to upper body some of these can be changed to be seated if they aren't already to make them a little bit easier. But have a go at them and see if you need to adapt.

• Ankle Circles - While seated or standing (on one leg) aim to make a circle with your big toe and rotate in one direction 10 times and then the opposite direction for 10 times.
• Ankle Alphabet - An extension of ankle circles, if they become too easy, is to write the alphabet with the big toe from A to Z or try to spell your name.
• Seated Knee Flexion - While seated, slowly lift one foot upwards until your leg is straight out in front of you, hold for 5-10 seconds and then lower to the start. Complete the same with the opposite leg, try both legs at the same time to make this harder.
• Calf Raises - While seated (or standing) keep your feet flat on the floor. When ready slowly lift the heels off the floor to mimic standing on tip toes, hold for 5 seconds and then lower. While seated make this harder by having something on your lap to increase the weight.
• Side Hip Raise - While standing slowly raise one leg out the side from the hip as far as is comfortable. This is a bit like half of a star jump, you can open the arms up too to make it more challenging. Hold at the highest point for 5 seconds and then lower back to start, repeat on the opposite leg. 10 times each side.
• Sit to Stand - A simple but effective exercise is to simply practise going from sitting to standing position. The main focus is to try and complete without having to use your arms to pull your weight up but to drive purely from the legs. Complete 10 sit to stands.
• Forward Leg Raise - The aim is to complete this standing but you can hold on to something for balance. Lift one foot up keeping the knee straight in front of you, a bit like you have kicked a ball, as high as possible. Hold in this position for 5-10 seconds and then lower. Repeat with the opposite leg. Repeat 10 on each leg.

They will also build strength in the bones and muscles as you get better at them you an add weight to make them harder and progress. Also a bonus is they will help to burn calories to increase weight loss if you have become inactive and gained a little excess weight.

Remember to seek advice before starting any exercise programs especially if you have any health problems whether it be organ related or bone/muscle disorders. If you feel significant pain during or after any of the exercises, stop and seek doctors advice before continuing. Drink plenty of fluids before, during and after completing the exercises also.

See Also: The 6 Powerful Benefits Of Walking

You should aim to complete 10-12 repetitions of each exercise on each leg unless stated otherwise and do 2 or 3 exercises a day. Don't try to complete all from both sections on your first day, pick 2 from each and do them 3 times a week. Change them up to stop from getting bored.