If you're an older adult looking
to start an exercise routine, you should be able to fit 150 minutes of moderate
endurance activity into your week at the very least. Walking, swimming,
cycling, and a small amount of time every day can all help to increase strength,
flexibility, and balance.
For generally fit Americans aged 65 and older, the Centers for Disease Control and Prevention advise this length of time. Even while this may
seem like a lot, the good news is that you may do it in 10- or 15-minute intervals
two or more times per day. Here's an example of what a week might look like,
along with suggestions for some exercises you can do to get started:
| Monday | Tuesday | Wednesday | Thursday | Friday | Saturday | Sunday |
| 15-minute walk x 2 | 15-minute walk x 2 | 30 minute cycling, swimming, water aerobics, Zumba, etc. | Rest | 30 minute walk (or 15-minute walk x 2) | 30 minute cycling, swimming, water aerobics, Zumba, etc. | Rest |
| Strength | Strength | Strength | ||||
| Balance | Balance | Balance | Balance | Balance | Balance | Balance |
| Flexibility | Flexibility | Flexibility | Flexibility | Flexibility | Flexibility | Flexibility |
6-Minute strength routine
There are dozens of exercises you can do to build strength without
having to set foot in a gym. For those who are just getting started, here are a
few examples.
Abdominal contractions
To increase strength in the abdominal muscles
- Take a deep breath and tighten your abdominal muscles.
- Hold for three breaths and then release the contraction.
- Repeat ten times.
Wall pushups
To increase strength in the chest and shoulders
- Stand about 3 feet away from a wall, with your feet shoulder-width apart and facing the wall.
- Place your hands flat on the wall, in line with your shoulders, while you lean forward. Your spine should be straight, not sagging or arched, and your body should be in plank position.
- Lower your body toward the wall and then push back.
- Repeat ten times.
Pelvic tilts
To strengthen and stretch muscles in the lower back
- Take a deep breath, tighten your buttocks, and tilt your hips slightly forward.
- Hold for a 3-count.
- Now tilt your hips back, and hold for 3 seconds. (It's a very subtle movement.)
- Repeat 8 to 12 times.
Shoulder blade squeeze
To strengthen postural muscles and stretch the chest
- 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 3 seconds.
- Release and repeat 8 to 12 times.
Toe taps
To strengthen the lower legs
- Lift your toes high enough that you can feel the muscles along your shin working while sitting in a chair with your heels on the floor. (This keeps blood flowing through your legs and strengthens the lower leg.)
- Repeat 20 times.
Heel raises
To strengthen the upper calves
- Keep your toes and balls of your feet on the floor while sitting in a chair, and lift your heels.
- Repeat 20 times.
Knee lifts
To strengthen the thighs
- Contract your right quadriceps muscles and lift your leg while seated in a chair with your arms resting but not pressing on the armrests. The back of your thigh and knee should be 2 or 3 inches off the seat.
- Pause for 3 seconds and slowly lower your leg.
- Complete 8 to 12 repetitions and then repeat with the opposite leg.
Shoulder and upper back stretch
To stretch the shoulders and back
- Bend your right arm, raising it so your elbow is chest level and your right fist is near your left shoulder.
- Pull your right arm across your chest with your left hand on your right elbow.
- Hold for 20 to 30 seconds.
- Repeat with the opposite arm.
Ankle rotations
To strengthen the calves
- Lift your right foot off the floor while seated in a chair and slowly rotate your foot 5 times to the right and then five times to the left.
- Repeat with the left foot.
Stretch it out
Stretching daily will improve your range of motion and make any
activity more comfortable, including reaching for a dish from a cupboard. Here
are two basic stretches to start with:
Neck stretch
To relieve tension in the neck and upper back
- Stand with your feet shoulder-width apart on the floor. Keep a relaxed posture with your hands at your sides.
- Don't tip your head forward or backwards as you slowly turn your head to the right. Stop when you feel a slight stretch. Hold the position for 10 to 30 seconds.
- Now make a left turn. Hold the position for 10 to 30 seconds.
- Repeat 3 to 5 times.
Upper back
To relieve tension in the shoulders and upper back
- Sit in a firm chair. Place your feet shoulder-width apart on the floor.
- Hold your arms out in front of you, palms facing outward and backs of hands pressed together, at shoulder height. Relax your shoulders, so they're not scrunched up near your ears.
- Reach your fingertips out until you feel a stretch. Your back will shift away from the chair's backrest.
- Stop and hold for 10 to 30 seconds.
- Repeat 3 to 5 times.
Balance boosters
Since accidental falls are a significant source of injury for many
older adults, incorporating balance exercises in your exercise regimen is
essential. For example, walking on uneven surfaces without losing balance is
easier when you do balance exercises like those described here or an activity
like tai chi or yoga. These balance exercises can be done every day, several
times a day, even while waiting in line at the bank or grocery store.
Shifting weight
- Stand with your feet hip-width apart and your weight evenly distributed on both feet.
- Relax your hands at your sides. You can also do this exercise with a sturdy chair in front of you if you need to grab it for balance.
- Shift your weight to your right side and lift your left foot off the floor a few inches.
- Hold for 10 seconds at a time, slowly increasing to 30 seconds.
- Return to the starting position and repeat with the opposite leg.
- Repeat three times.
- If you need support, stand with your feet hip-width apart and your hands on your hips or the back of a sturdy chair.
- Bending at the knee and lifting your heel halfway between the floor and your buttocks, lift your left foot off the floor.
- Hold for 10 seconds, eventually working up to 30 seconds.
- Return to the starting position and repeat with the opposite leg.
- Repeat three times.
Single leg balance
