Regular exercise can help seniors to prevent falls by helping improve balance, coordination and mobility. Here are 5 exercises our Personal Trainer recommend seniors to do as a part of their exercise routine. If you don’t have much prior exercise experience, it’s better to start out slowly to build up your strength and cardiovascular fitness levels. Always check with your doctor before starting a new fitness regime.
Wall push ups
Stand in front of a wall or kitchen bench that doesn’t have any paintings or other obstacles on it. Place your hands about shoulder-width apart and lower your body towards the wall while bracing your core. Repeat 15-20 times.
Calf raises
Stand with your feet hip-width apart and come up on your toes. You can hold onto a chair or your kitchen bench if you need help with balance. Repeat 30 times.
One leg stance
Stand behind a chair and hold on to the back of it. Lift up your right foot and balance on your left foot. Hold as long as you can keep your balance. Aim for 1 minute of balancing without holding onto the chair. Repeat on the other side.
Side leg raise
Hold onto a chair for support. Shift your balance to one leg, and lift the opposite leg up to the side. Do 20 repetitions and repeat on the other side.
Arm raises
Standing in a comfortable location, lift arms out to the front and then to the side. Repeat 20 times.
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