stretching exercises for the over 60s

If you thought old age was a time for gentle walks and light stretching, think again. Dedicate three 20-minute sessions a week to flexibility exercises, which are ideal as aerobic warmups. According to the National Institute on Aging, there are four types of physical activity seniors should focus on: endurance, flexibility, strength and balance. Grasp both ends of your resistance band. Try to get your left heel onto the ground and leave it there if you have the flexibility. Stretching can also help make individual’s more agile on their feet, with better balance and coordination which can therefore help prevent falls and injuries which are common for people over 60. These would include arm lifts, bridging, hip extension, and pelvic tilts. 2. Hold this move for 30 seconds on each side. You’ll want to choose 3 or 4 of these exercises and perform them roughly three times a week to start. Slowly begin to bend at the waist, bringing your left elbow down toward your left side and feel the stretch in your right side. As long as they do these stretches every single day then they will feel like they run and dance just as well as when they were 20! Sit in a chair with your feet shoulder-width apart. 50 Low Carb Vegetables For Weight Loss | The List Of The Best Vegetables You Don’t Want To Miss, 10 Stretching Exercise Seniors Can Do Every Day, 10 minute morning yoga routine for beginners (10 Easy Yoga Poses), 11 Yoga Poses for Core Strength and Posture Improvement, The best labor advice you need to know for first time moms, How to Recover From Postpartum Naturally After Vaginal Birth, Baby Sleep Schedule from Infant to 3-Year-Old, How Do I Stop My Pee from Burning After Giving Birth, Place your hands flat on the wall in front of you, Take the opposite leg and straighten it far back behind you, with your foot flat on the floor, Really lean into the wall, and you should feel a nice stretch going up your straightened calf, Sit on a chair, with a second chair placed in front of you (make sure the two chairs are the same height), Raise one leg and put it on the chair in front of you, keeping the leg completely straight. Now that you’re determined not to become a statistic, we’ll take a look at some amazing core strengthening exercises for seniors. They sit too much, usually hunched forward over a desk or electronic device. Keep your back straight and breathing normal. You should use your hips to lean forward, and you should start to feel a stretch up the back of your leg. So, there you have 10 great stretches for people over the age of 60 to help keep them mobile and able to do all the essential everyday activities they need to do! Stretching provides many benefits to your body and general well-being. As always, safety is key. Stretch out your shoulder muscles with this easy exercise. These three resistance band exercises are some of the best strength-training moves for people over 60 to help maintain muscle mass and improve balance. Can You Eat Raw Salmon? Keep your upper body nice and straight, and then slowly lean forward with your arm (the same side as the raised leg) reaching out towards your foot. Place your hands behind your head with your elbows pointing to either side. Exercises for the shoulders, hamstrings and buttock are also important in maintaining good core strength. Many senior citizens across North America choose golf as a way to stay in shape. Stand upright with your legs spread just further than shoulder width apart. Is Working Out for 10 Minutes A Day Enough? Experts are now saying that people in their 60s, 70s and 80s who lift weights and do daily resistance training Leg Exercises As a Physical therapist I tell my patients that leg exercises are one of the most important things you can do to maintain your independence as you age. This article has been written by Eve Edmunds. © Copyright 2020 OverSixty.All Rights Reserved. Exercise Routines for Women Over 60. Repeat this 10 times on each side. Get all the latest Over60 news, offers and articles. We have you turn the toes in to get a nice rotational hip stretch at the top of the motion. Stretching is a great way to keep supple, and doing it daily can also help improve flexibility and balance. Out for 10 minutes a day Enough in to get your left of... Ideal as aerobic warmups Senior citizens across North America choose golf as way... On your back touch the backrest of the chair in towards your chest your.: Smith sees one big problem with almost every client who ’ s middle-aged and.... The push-up is the perfect push motion move for building total body strength up and allowing them to keep mobility! They sit too much, usually hunched forward over a desk or electronic device straight. The risk of some diseases, these four areas of fitness help … Make sure perform... From osteoarthritis a stretch up the back and gluteal muscles are also important in maintaining good core stretching exercises for the over 60s... 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