4 Exercises Older Adults Should Do EVERY Day
Exercising is vital at all ages, but it is especially important to keep with fitness as you age. Why? Because certain foundational exercises keep you functional well into your eighties and nineties, which is extremely important when you think about maintaining your independence in your golden years. The best part about these moves is you can do them without a gym membership! Just find a space free of clutter and get to moving!
Here are 4 exercises all older adults should be doing daily:
1. Sit-to-Stand Squats
How to do it: Stand in front of a sturdy chair with your feet between hip- and shoulder-width apart. Your heels should be about six inches in front of the chair, arms held straight out in front of your shoulders. Brace your core.
From here, slowly bend your knees and push your hips back to lower your body onto the chair. Pause, then press through the back two-thirds of your feet to stand up again. That’s one rep. Aim for two or three sets of 10 reps total per day. Be sure you are not swinging your torso for momentum or using your hands to push back up.
Make it harder: Once you’re able to perform two to three sets of 10 reps with good form, try lowering your body to a shorter chair or piece of furniture. Eventually, work up to removing the chair altogether to perform full bodyweight squats. With each rep, lower your body as far as you can comfortably go while keeping your chest up and heels on the floor.
How to do it: Stand tall with your feet together, and brace your core. From here—holding onto a wall, counter, or sturdy chair for balance, if necessary—step one foot in front of you so that your front foot’s heel is against your back foot’s toes. Your feet should be in a straight line. Imagine you’re standing on a tightrope or balance beam. Hold this position for 30 seconds or as long as you can, then switch the position of your feet and repeat.
Make it harder: First, step into the tandem stance without using a wall for balance. Once you’ve mastered that, perform the exercise while holding a light weight in each hand. Don’t have dumbbells at home? Use water bottles or cans of food.
3. Farmer’s Walk
How to do it: Stand tall with your feet hip-width apart and a weight in each hand down by your sides, palms facing your body. Brace your core. From here, slowly walk forward. Imagine a string through the crown of your head is pulling your spine straight toward the ceiling. Walk for 30 seconds or as long as you can, then repeat in the opposite direction.
Make it harder: Try introducing more weight. Doing so will not only increase the load placed on your core, back, and glutes, but also on your hands. When using challenging weights, the farmer’s walk becomes a great way to improve grip strength.
4. Single-Leg Stand
How to do it: Stand tall with your feet together, and brace your core. From here—holding onto a wall, counter, or sturdy chair for balance, if necessary—lift your right foot just off of the floor so that you’re standing on your left foot. Imagine a string through the crown of your head is pulling your spine straight toward the ceiling, and engage your core to avoid leaning to one side. Hold this position for 30 seconds or as long as you can, then repeat on the opposite side.
Make it harder: While holding the position, slowly point your lifted foot out in front of you, to the side, and then straight behind you. Repeat for the duration of the exercise.