The Best Fitness Workout For Seniors

It is never too late to start any fitness workout. You are never too old to start exercising and make your own fitness workout program. Most of the time you limit yourself to life’s limitations but that shouldn’t be. You can and should lift those limitations at any time. There are dozens of exercises you can do to build strength without having to set foot in a gym. Here are a few examples of the best fitness workout for seniors.

 

 

To increase strength in chest and shoulder you can try wall push-ups. Stand about three feet away from a wall, facing the wall, with feet shoulder-width apart. Lean forward and place your hands flat on the wall, in line with your shoulders. Your body should be in “plank” position, with your spine in straight, not sagging or arched. Lower your body toward the wall and then push back. Repeat 10 times.

 

Try dynamic walking only when you feel confident and have a helper in the home. Give them a try when you are stronger and sure of yourself. According to elderly.com these exercises are great to do with someone else. Holding hands with a stable family member will make these exercises easier and safer. This is where you may use your pad of paper or a small book when walking.

To strengthen and stretch muscles in the lower back you can do pelvic tilts. Take a deep breath, tighten your buttocks, and tilt your hips slightly forward. Hold for a three-count. Now tilt your hips back, and hold for three seconds. It's a very subtle movement. Repeat eight to 12 times.

To strengthen lower legs do some toe taps. Sitting in a chair and keeping your heels on the floor, lift your toes high enough that you can feel the muscles along your shin working. This helps keep blood circulating in your legs and also strengthens the lower leg. Repeat 20 times.

 

To strengthen thighs try knee lifts. Seated in a chair, with your arms resting but not pressing on the armrests, contract your right quadriceps muscles and lift your leg. Your knee and the back of your thigh should be two or three inches off the seat. Pause for three seconds and slowly lower your leg. Complete eight to 12 repetitions and then repeat with the opposite leg.

To relieve tension in the shoulders and upper back do the neck stretch. Stand with your feet flat on the floor, shoulder-width apart. Keep your hands relaxed at your sides. Don’t tip your head forward or backward as you turn your head slowly to the right. Stop when you feel a slight stretch. Hold for 10 to 30 seconds. Now turn to the left. Hold for 10 to 30 seconds. Repeat three to five times.

To increase strength in abdominal muscles try abdominal contractions. Take a deep breath and tighten your abdominal muscles. Hold for three breaths and then release the contraction. Repeat 10 times.

To strengthen postural muscles and stretch the chest do some shoulder blade squeeze. Sit up straight in your seat, rest your hands in your lap, and squeeze your shoulder blades toward one another. Focus on keeping your shoulders down, not hunched up toward your ears, and hold for three seconds. Release and repeat eight to 12 times.

Fitness workout will increase your muscle elasticity and strengthen your connective tissues, tendons, and ligaments, which, from a biomechanical perspective, help hold your body in the upright position. It will allow you to perform everyday activities like climbing stairs and getting out of a chair with greater ease, and with less risk of falling, and this freedom of movement can have a considerable impact on your quality of life. Strength gives you the freedom to keep living life the way you want to live it, without physical limitations.