As highlighted by the National Institute on Aging, there are four types of exercise – balance, strength, flexibility and endurance. One way for seniors to improve muscular strength is by doing resistance training, which is a term sometimes used interchangeably with strength or weight training. Resistance exercises for seniors may be done with equipment like kettlebells and resistance bands or simply use your own bodyweight. Additionally, resistance exercises for seniors offer many physical and mental health benefits when incorporated into a regular exercise routine. Below, learn more about resistance exercises for seniors as well as some beginner-friendly options to try that don’t require any additional equipment.
Benefits of Resistance Exercises for Seniors
For an elderly mother who is never happy or individuals looking to be proactive about fall prevention, resistance exercises for seniors may help! Stronger muscles help make daily living activities easier and support balance during movement. A greater sense of confidence and independence may also result from greater strength and stability. As research shared via the National Library of Medicine emphasizes, a routine of resistance exercises may also result in improvements in cognitive abilities and self-esteem, as well as potentially reducing health risk factors or symptoms of health conditions. Whether you or someone you love is showing signs of depression or struggling with arthritis, prioritizing activities for senior citizens such as resistance training may be opportunities for empowerment as well as overall wellness.
5 Beginner-Friendly Resistance Exercises for Seniors
As with each person’s unique health considerations, everyone’s exercise circumstances and preferences may vary. While your neighbor may love attending your senior living community’s group fitness classes as posted on the weekly event calendar, you may prefer to exercise in the comfort of your own space or at a gym. As you think about starting or revitalizing the resistance training component of an exercise routine, the following resistance exercises for seniors can be done using bodyweight only.
Remember: to ensure your safety and set yourself up for success, talk to your healthcare provider before embarking upon any exercise program. Especially in the event of any recent surgeries or ongoing health conditions, your doctor’s guidance is vital in helping you choose resistance exercises or other training programs suited to your unique needs and health circumstances.
- Wall Push-Ups: This resistance exercise is a low-impact choice that targets core strength, as well as the muscles in your upper body. Want to see this move in action? Here’s a video tutorial provided by the National Institute on Aging.
- Wall Sits: For individuals who have attended a yoga class or two, this resistance exercise for seniors may be familiar, essentially a chair pose on the wall. With this single exercise, multiple muscle groups in the lower body will be engaged. Although creating a 90-degree angle with the hips and knees is the peak expression of this move, building strength can happen even at slighter angles, as noted by VeryWellFit in addition to other tips. Note: this exercise may not be suitable for those with current or previous knee issues.
- Arm Circles: Simple, yet effective resistance exercises, multiple muscle groups engage to perform these movements. They may also help with mobility in addition to strength building.
- Leg Raises: Different types of leg raises help strengthen the back and hips in addition to various leg muscles. These resistance exercises for seniors can also be performed as one part in a series of seated chair exercises that use bodyweight to build strength throughout the body including the core.
- Calf Raises: Calf strength contributes to stability and balance, and calf raises help improve these muscles and build ankle strength. Happily, enjoying the benefits of this move can be achieved when doing either the seated or standing variations of this exercise.
Other Frequently Asked Questions about Resistance Exercises for Seniors
Are there modifications available for resistance exercises for seniors?
Yes, resistance exercises for seniors can be modified to suit individual health considerations. As highlighted in the list of beginner-friendly options above, a chair or wall can be one way to modify, but other options may be available based on the specific exercises or type of equipment being used. For example, both weights and resistance bands offer varying degrees of difficulty.
Do I have to belong to a gym to do resistance training?
No! In addition to options for using bodyweight, training with resistance bands, dumbbells or kettle bells can be done at home. However, having expert guidance and supervision may be recommended by a doctor or increase your comfort, especially when starting a new exercise program.
What are some other tips to consider when starting resistance exercises?
According to Healthline, starting with a warm up and cooling down with stretches are important to include in planning for your anticipated resistance exercise session. Additionally, consider setting a schedule that includes focusing on all muscle groups and ensuring at least a day of rest between each resistance exercise session.
At Arbors of Hop Brook, we understand how important maintaining strong bodies and minds is to our residents. From opportunities for working out such as resistance exercises for seniors to community trips, our wellness programming targets intellectual and physical wellness, emotional and social wellness and more. To learn more about our comprehensive approach to care and explore what daily life in our community has to offer, schedule a tour today.