Physical Activity for Older Adults

Age does not matter when it comes to physical activity. Babies as young as six months can swim with their mothers in a pool and aged Americans who are wheelchair bound can do likewise. Indeed, physical activity is essential for good health, something you can pursue by engaging in four exercise routines on a regular basis.

1. Squats.

If you want to strengthen your back side, hips and thighs, than squats will help you do just that. Squats make it easier for you to pursue other activities, including power walking, jogging and stair climbing.

The best way to do squats is to sit in a firm ladder back, armless chair. Then, stand with your feet slightly more than shoulder-width apart. Your arms should extend straight out as you begin to lean forward at the hips. Keep your knees behind your toes and begin to raise yourself slowly to a standing position. When you stand, pause for two seconds, then sit down again.

Your sets should be completed in groups of 10. If you want to continue, give yourself a break for one, but not more than two minutes. Then repeat the process.

2. Push Ups.

Who said that you have to get down on the floor to do push up? After all, you know that the moment you get down, you will need someone’s help to get back up. Wall pushups are a great alternative and can benefit your arms as well as your legs.

Here, you need to find a solid wall, one that is free of wall hangings, to pursue your exercise regimen. Stand about an arm’s length and a hand from the wall and begin to lean your body forward, placing your palms flat against the wall and shoulder height and width.

Counting to four, bend your elbows as you begin to lower your upper body toward the wall slowly, in a controlled motion with your feet remaining firmly planted on the floor. Next, pull yourself back up until your arms are straight, but avoid locking your elbows.

Again, do this 10 times to complete a set with the usual one or two minute break between. Resume, if desired, completing a second set of 10 repetitions.


3. Toe Stands

Not everyone can get outside to take a walk or a run in the park. You can enjoy similar benefits by engaging in toe stands, an exercise routine that will benefit your calves and toes explains Fitness 19.

With a strong chair at the ready, stand with your feet at shoulder length width. The chair will provide balance. Gripping the chair, gradually rise up on your tippy toes, stop for five seconds, then lower yourself with your heels touching the floor.

You get the drill: do this 10 times per set, rest and then resume, if desired.

4. March of the Fingers

Who knew that your fingers mattered so much? They do, especially if you like to eat, bathe, comb your hair, write, type or handle other activities. With finger marching you can do a variety of movements to stay limber.

Your routines can encompass any number of methods, including pointing straight up in the air while sitting firmly in place, wiggling finger after finger, stopping, then repeating. You might also push your arms straight out, grab your hands and pull your fingers. Then, reach behind your back to attempt to touch your fingers with both hands.;

The usual exercise routine works here, what can benefit your fingers and arms. Mix your routine to enjoy a variety of movements.

Physical Activity

If possible, engage in physical activity daily and for at least 30 minutes. You’ll feel better, look better and have the energy you need to press through your active day.