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4 Best Exercises for Older Adults
Four older adults and seniors who want to stay healthy and independent, the National
Institutes of Health (NIH) recommend four types of exercises:
 Strength exercises build older adult muscles and increase your metabolism,
which helps to keep your weight and blood sugar in check.
 Balance exercises build leg muscles, and this helps to prevent falls. According
to the NIH, U.S. hospitals have 300,000 admissions for broken hips each year,
many of them seniors, and falling is often the cause of those fractures. If you are
an older adult, balance exercise will help you avoid problems as you get older.
And if you are a senior, balance exercises can help you stay independent by
helping you avoid the disabilities that could result from falling.
 Stretching exercises can give you more freedom of movement, which will allow
you to be more active during your senior years. Stretching exercises alone will
not improve your endurance or strength.
 Endurance exercises are any activity—walking, jogging, swimming, biking, even
raking leaves—that increase your heart rate and breathing for an extended
period of time. Build up your endurance gradually, starting with as little as 5
minutes of endurance activities at a time.
To get started, here are some basic exercises especially for older adults:
Strength Exercises for seniors: Build Muscle, Increase Metabolism
Strength exercises before you start:
Before you start, please read the important safety tips:
 Don’t hold your breath during strength exercises. This could affect your blood
pressure.
 Use smooth, steady movements to bring weight into position. Avoid jerking or
thrusting movements.
 Avoid locking the joints of your arms and legs into a strained position. Breathe
out as you lift or push a weight and breathe as you relax
 Muscle soreness lasting a few days and slight fatigue are normal after muscle
building exercises.
 Exhaustion, sore joints, and painful muscle pulls are not normal.
Arm Raises: Strengthen your shoulder muscles
 Sit in a chair with your back straight.
 Keep feet flat on the floor even with your shoulders
 Hold hand weights straight down at your sides with palms facing inward.
 Raise both arms to side, shoulder height.
 Hold the position for 1 second
 Slowly lower arms to the sides. Pause. Repeat 8 to 15 times.
 Rest. Do another set 8 to 15 repetitions.
Note: Start without weights, and as you gain strength you can add weight in increments
of 1 or 2 pounds. Cans of soup make a good substitute for weights.
Chair Stands: Strengthen Stomach and Thigh Muscles
 Place pillows against back of chair
 Sit in middle or toward front of chair, knees bent, feet flat on floor.
 Lean back on pillows in half-reclining position, keeping your back and shoulders
straight.
 Raise upper body forward until sitting upright, using hands as little as possible, or
not at all if possible. Your back should no longer lean against the pillows.
 Slowly stand up, using hands as little as possible.
 Slowly sit back down. Keep back and shoulders straight throughout exercise.
 Repeat 8 to 15 times. Rest. Then repeat 8 to 15 time more.
Bicep Curls: Strengthen upper –arm muscles
 Sit in armless chair. Keep feet flat and even with shoulders.
 Hold hand weights at sides, arms straight, palms facing toward your body.
 Slowly bend one elbow, lifting weight toward chest. Be sure to rotate palm to
face shoulder while lifting weight.
 Hold position for 1 second. Slowly lower arm to starting position.
 Repeat with other arm. Alternate until you have repeated the exercise 8 to 15
times on each side.
 Rest. Then do another set of 8 to 15 alternating repetitions.
Tri-cep Extensions: Strengthen muscles in the back of the arm.
 Sit near the front edge of the chair, feet flat on floor and even with shoulders.
 Hold a weight in one hand; raise that arm straight toward the ceiling, palm facing
in.
 Slowly bend raised arm at elbow, bringing hand weight toward same shoulder.
 Slowly bend arm toward shoulder again
 Pause, and then repeat the bending and straightening until you have done the
exercise 8 to 15 times. Repeat 8 to 15 times with your other arm.
 Rest. Then repeat another set of 8 to 15 repetitions on each side.
Knee Flexion: strengthen muscles in the back of the thigh
 Stand straight, holding onto table or chair for balance.
 Slowly bend one knee as far as possible, so foot lifts up behind you. Don’t move
your upper leg at all; bend your knee only. Hold position.
 Slowly lower foot all the way back down. Repeat with other leg
 Alternate legs until you have 8 to 15 repetitions with each leg.
 Rest. Then do another set of 8 to 15 alternating repetitions.
How much should I exercise, and how often?
 Do strength exercises for all your major muscle groups at least twice a week, but
vary exercises so you don’t work the same muscle group 2 days in a row.
 Lift a minimum of weight the first week, and then gradually build up the weight.
Depending on your level of fitness, you can start with no weights. Starting with
weights that are too heavy can cause injuries.
 It’s important to gradually add a challenging amount of weight in order to benefit
from strength exercises. If you don’t challenge your muscles, you won’t get
stronger. You can build up to using 1 or 2 pound weights as your strength grows
and your body adapts to these strength exercises.
 Take 3 seconds to lift or push a weight into place. Hold the position for 1 second,
and take another 3 seconds to lower the weight. Don’t let the weight drop—
lowering it slowly is very important.
 It should feel somewhat hard for you to lift or push the weight. It should not feel
very, very hard. If you can’t lift or push a weight 8 times in a row, it’s too heavy
for you and you should reduce the amount of weight. If you can lift a weight
more than 15 times in a row, it’s too light for you. Increase the amount of weight.
 Do 8 to 15 repetitions in a row. Wait a minute, and then do another set of 8 to 15
repetitions in a row of the same exercise.
Note: while you are waiting to do the next set of reps, you might want to stretch the
muscle you just worked, or do a different strength exercise that works a different set of
muscles.
Before you start: Safety Tips for Balance Exercises
Improving lower body strength will help to improve your balance, and better balance
means reduced risk of falls. These exercises are recommended by the NIH.
Before your start your exercise program, read these safety tips for lower body exercise:
 Check with your doctor before beginning any exercise program.
 Hold onto a table or chair for balance when you use only one hand.
 As you progress, try holding on with only one fingertip. When you feel
comfortable with one fingertip, try the following lower body exercises
without holding on at all. Ask someone to watch you the first few
times, in case you lose your balance.
 If you are very steady on your feet, move on to doing the exercises using
no hands, with your eyes closed. Have someone stand close by if you are
unsteady.
Side Leg Raises: Strengthen Muscles at sides of Hips and Thighs
Strengthening the side muscles of your hips and thighs is important for good balance.
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Stand straight, directly behind table or chair, feet slightly apart.
Hold table or chair for balance.
Slowly lift one leg to side, 6 to 12 inches out to the side.
Keep your back and both legs straight.
Don’t point your toes downward; keep them facing toward during this exercise.
Hold this position.
 Slowly lower leg. Repeat with other leg.
 Keep back and knees straight throughout exercise.
 Alternate legs until you repeat exercise 8 to 15 times with each leg.
 Rest. Do another set of 8 to 15 alternating repetitions.
Hip Flexion: Strengthen thigh and hip muscles
Strengthening these muscles is important for good balance. Use ankle weights if you
are ready.
 Stand straight; hold onto a table or chair for balance.
 Slowly bend one knew toward chest, without bending waist or hips.
 Hold position for 1 second.
 Slowly lower leg all the way down. Pause
 Repeat with other leg.
 Alternate legs until you have done 8 to 15 repetitions with each leg.
 Rest; then do another set 8 to 15 alternating repetitions. Add weights as you
progress.
Hip Extensions: Strengthens Buttock and Lower-Back Muscles
Strengthening the buttock and lower back muscles is important for good balance. Start
with no weights; add ankle weights if you are ready.
 Stand 12 to 18 inches from a table or chair, feet slightly apart.
 Bend forward at hips at about 45-degree angle; hold onto a table or chair for
balance.
 Slowly lift one leg straight backwards without bending your knee, pointing your
toes, or bending your upper body any farther forward.
 Hold position for 1 second.
 Slowly lower leg. Pause
 Repeat with other leg.
 Alternate legs until you have done 8 to 15 repetitions with each leg.
 Rest; then do another set of 8 to 15 alternating repetitions. Add modifications as
you progress.
Balance Exercise you can do Anywhere, Anytime
These anytime, anywhere exercises will help you improve your balance. And you can
do them as often as you like, as long as you have something sturdy nearby to hold onto
if you become unsteady.
 Walk heel-to-toe. Position your heel just in front of the toes of the opposite foot
each time you take a step. Your heel and toes should touch or almost touch.
 Practice standing up and sitting down without using your hands.
 Stand on one foot. You can do this while waiting in at the grocery store or at the
bus stop. Remember to alternate feet!
Balance Exercise: Checking your Progress
It feels good to know that you’re making progress, and with balance exercises the
change can be very subtle. Here’s how to tell when your balance is improving:
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Time yourself as you stand on one foot, without support, for as long as possible.
Stand near something sturdy to hold onto in case you lose your balance.
Repeat the test while standing on the other foot.
Test and record your scores each month.
How much balance exercise do I need, and how often?
With any exercise program, it’s important to remember this phrase:
“Everything in Moderation”
 The NIH recommends that you don’t increase your regularly scheduled strength
exercise sessions to incorporate these balance modifications.
Remember: you can do more harm than good by doing strength exercises too often.
Don’t exercise the same set of muscles 2 days in a row.
 Simply do your strength exercises and incorporate these balance techniques as
you progress.
Stretching Exercises: Before you start
Stretching to increase your flexibility and freedom of movement will help you do more of
the activities you enjoy. Here are a few basic stretching exercises from the NIH.
Before you start, follow these safety tips:
 Check with your health care provider to make sure these stretching exercises are
safe for you.
 Always warm up before stretching exercises by doing some easy walking or arm
pumping first, or by doing stretching exercise after endurance or strength
exercises.
 Mild discomfort or a mild pulling sensation is normal, but stretching should never
cause pain, especially joint pain. If you feel pain, stop at once and consult your
health care provider.
 Never bounce into a stretch—make slow steady movements to help your
muscles stretch naturally.
Tricep stretches: lengthen muscles in the back of the upper arm
 Hold one end of a towel in your right hand.
 Raise and bend right arm to drape towel down back. Keep your right arm in this
position and continue holding onto the towel.
 Reach behind your lower back and grasp bottom end of towel with left hand.
 Climb your left hand progressively higher up towel, which also pulls your right
arm down. Continue until your hands touch, or as close as you can comfortable
go.
 Reverse positions.
 Repeat 3 to 5 times each session. Hold stretch for 10 30 Seconds.
Double Hip Rotations: stretch the outer muscles of hips and thighs
Important: if you have a hip replacement, do not perform double hip rotation exercises
without permission from your surgeon.
 Lie on floor on your back, knees bent and feet flat on the floor.
 Keep shoulders on floor at all times.
 Keep knees bent together and gently lower legs to one side as far as possible
without forcing them.
 Hold position for 10 to 30 seconds.
 Return legs to upright position.
 Repeat toward other side.
 Repeat 3 to 5 times on each side.
How much should I Stretch, and How often?
 Stretch after you do your regularly scheduled strength and endurance exercises.
 Do each stretching exercise 3 to 5 times at each session.
 Slowly stretch into the desired position, as far as possible without pain, and hold
the stretch for 10 to 30 seconds.
 Relax, then repeat, trying to stretch farther.
 If you can’t do endurance or strength exercises for any reason and stretching is
the only kind you are able to do, do them at least 3 times a week, for a least 20
minutes each session.
 Remember that stretching exercises, by themselves, don’t improve endurance or
strength.
Cardio Exercises for a Healthy Heart
Endurance and Cardio Exercise: Before you start
Cardio exercise are activities—like walking, jogging, swimming, and raking the
yard—that increase your heart rate and breathing for an extended period of time.
Cardio exercises are very good for improving heart health and they also contribute to
weight loss by increasing your metabolism.
 If you’re just starting a cardio exercise program or you have been inactive for
a long time, start your cardio exercise program slowly and build your
endurance gradually. It may take months to go from a very long-standing
sedentary lifestyle to doing some of the activities suggested here.
 You can start with as little as 5 minutes of cardio activities at a time. As your
endurance improves, add more time.
Moderate Cardio Exercise Activities for Older Adults
If you have been inactive for awhile, it’s best to start with a small amount of cardio
exercise, and to limit your exercise to activities that require a moderate amount of
endurance.
Here are some examples of moderate endurance activities for the average older adult:
 Walking briskly on a level surface
 Swimming
 Gardening, mowing, or raking the lawn
 Cycling on a stationary bicycle
 Bicycling outdoors on a level surface
Remember to get your health care providers approval before beginning any form of
exercise.
Vigorous Cardio Activities for older Adults
If you have some experience with cardio exercise and have increased your endurance
to at least a moderate level, these activities may be safe for you to do.
People who have been inactive for a long time or who have certain health risks should
not start with these activities. Remember to get your health care providers approval
before beginning any form of exercise.
 Climbing stairs or hills
 Shoveling snow
 Brisk bicycling up hills
 Digging holes
How much Cardio Exercise do I Need, and how often?
 If you are just beginning a cardio exercise program, start with 5 minutes of lowto-moderate activity. As a beginner to cardio exercise, your goal is to work your
way up to moderate-to vigorous level that increases your breathing and the heart
rate. It should feel somewhat difficult to you, but not painful.
 Once you reach that goal and feel your heart rate and breathing increase, you
can divide your exercise into sessions of no less than 10 minutes at a time, as
long as they add up to a total of at least 30 minutes on most or all days of the
week.
 Doing less than 10 minutes at a time won’t give you the desired cardiovascular
and respiratory system benefits you are looking for.
 When you can safely and comfortably do 30 minutes of moderate cardio exercise
at one time, you can add more time—or try more than one exercise during the
same session.
o For example, you can take a walk, and then go swimming.
 Be creative. Vary your routine and think of new activities you would like to try.
 Get your friends involved! Having companions to share exercise with will help
motivate you and make the activity more fun.
 Many communities have social organizations that focus on fitness and athletic
activities like hiking, cycling, and swimming.
Or check out your local YMCA, or YWCA for fitness programs like water aerobics.
Joining a group is a great way to get fit and make new friends of all ages.
Cardio Exercise for Beginners: Safety Tips
 If you are new to cardio exercise, or have been inactive for awhile, consult with
your health care provider to make sure that cardio is safe for you.
 Stretch after your activities, when your muscles are warm.
 Drink water before during and after exercise. Make sure you drink 8-10 glasses
of water every day.
 Dress appropriately for the heat and cold
 To prevent injuries, use safety equipment such as helmets for biking. If you are
not sure what equipment you need, check the library or the internet for
information.
 Endurance activities should not make you breathe so hard that you can’t talk.
And they and should not cause dizziness or chest pain.
 If you experience dizziness, chest pain or have difficulty talking during exercise,
you are working beyond your level. Slow down until you feel better, and consult
with your health care provider.
Moderate Cardio Exercise Activities for Older Adults
Here are some examples of moderate endurance activities for the average adult:
 Walking briskly on a level surface
 Swimming
 Gardening, mowing, or raking the lawn
 Cycling on a stationary bike
 Bicycling outdoors on a level surface
Vigorous Cardio Activities for Older Adults
If you have some experience with cardio exercise and have increased your endurance
to at least a moderate level, these activities may be safe for you to do. People who
have been inactive for a long time or who have certain health risks should not start with
these activities.
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Climbing stairs or hills
Shoveling snow
Brisk bicycling up hills
Digging holes
Physiology of Exercise Classes
Aerobic: includes cardio capacity and endurance. Aerobic exercise is generally
considered as working between 60 percent to 85 percent of one’s estimated maximum
heart rate. Since aerobic exercise (with oxygen) “fuels” the muscles for the
performance needed, participants can exercise for longer periods of time aerobically
than anaerobically. Many aerobic classes follow a bell-shaped curve in terms of the
cardiovascular intensity.
Aerobic Exercise
 Increases efficiency of cardio-respiratory and cardio vascular systems
 Strengthens heart muscle
 Decreases (improves) resting heart rate
 Improves circulation
 Helps clear cholesterol buildup
 Adapts body to burn fat as primary fuel source
 Raises Basal metabolic rate
 Decreases blood pressure
 Reduces LDL blood Cholesterol level
Muscular: includes strength, flexibility, and muscular endurance. Muscular strength is
usually an anaerobic exercise (without oxygen), meaning the participant is working
above 85 % of one’s estimated maximum heart rate. Since anaerobic exercises do not
use oxygen as the primary “fuel” for the muscles, anaerobic exercise can only be
performed for a short period of time before fatigue, failure or high levels of lactic acid
release occur.
Muscular Strength Exercise
 Improves posture
 Increase muscle strength
 Increases muscle mass
 Raises metabolic rate
 Increases bone density
 Helps with injury prevention during normal activities
Flexibility: improves the elasticity of the muscle and range of motion of joints.
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Tones muscles
Helps control blood pressure
Reduces body fat
Improves physical appearance
Improved balance and posture
Increases blood oxygen level
Increases flexibility and range of motion
Improves psychological disposition and reduces stress levels
Resources:
http://www.nih.gov
http://seniorliving.about.com/od/basic exercisesseries/ss/strengthexercise.htm
http://seniorliving.about.com/od/basic exercisesseries/ss/balanceexercise.htm
http://seniorliving.about.com/od/basic exercisesseries/ss/stretchexercise.htm
http://seniorliving.about.com/od/basic exercisesseries/ss/cardioexercise.htm
http://Zumbafitness.com
Celia Salinas
County Extension Agent
Family and Consumer Sciences
Brooks County
Telephone: 361-325-4402