5 Essential Exercises For Seniors Over 60

Here’s 5 daily exercises all seniors should be doing. Senior fitness is crucial to prevent common issues as we age…like falls, muscle weakness, mobility problems, hip & knee pain, and stooping. This seniors workout, to do at home, includes sarcopenia exercises which help prevent the type of muscle wasting that can have a dramatic effect on the health of the elderly. And it only take about 5-7 minutes a day!

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0:00 Intro
0:13 EXERCISE 1. Balance & Fall prevention
0:56 EXERCISE 2. Lower leg strength & circulation
1:40 EXERCISE 3. Reduce stooping
2:22 EXERCISE 4. Leg strength & mobility
3:28 EXERCISE 5. Upper body & core
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EXERCISES FOR SENIORS:
1. Single leg stands. The first exercise is essential for better balance & fall prevention, but it also helps reduce hip & knee pain by strengthening the outer glutes, legs, and feet. If you only do one exercise, do this single leg balance exercise.

2. Heel & Toe Raise. The second exercise improves leg circulation (for people with leg swelling). It strengthens the calves to make walking up & down inclines easier. And it helps us to lift our toes more as we walk to avoid stumbling over things.

3. 'Chin Tuck PLUS'. The third exercise is one of the best chair exercises for seniors. It helps to prevent us from becoming stooped as we age. A bent forward posture makes us feel stiff & old, predisposes us to shoulder problems, and brings our centre of gravity forward, increasing the change of stumbling.

4. Sit Squats. This fourth strengthens crucial muscles for mobility, and makes getting up from a chair a lot easier. It's the best of the leg exercises for seniors because it works so many important muscles, so it helps reduce muscle wasting, or ‘sarcopenia’ as it’s known, in the lower body, which is a major cause of problems as we get older.

5. Wall push-up. The last exercise covers the upper body & core. This improves shoulder health, posture (as long as you keep your chin tucked in while you do it), and reduces muscle wasting in the upper body

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SARCOPENIA: Age-related loss of muscle
• Affects 5–13% of 60–70 y/o people, and 11–50% aged 80+
• Muscle strength declines by 1.5% between 50 & 60 y/o. And by 3% thereafter.

• 58% higher risk of fracture
• 1.5 - 4.6 times higher risk of disability
• Twice as likely to be hospitalized
• 41% higher mortality rate in older adults

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#bodyfixexercises #seniorsfitness #seniors

[dalegribble]

Probally 40 years to late but I was into martial arts when I was young. It gave me great core and balance and wish all young folk would partake. In my 30's, I used to stand one legged with my other leg lifted and my foot rested on my knee while doing dishes. Kinda like a one legged bird. I now realize all this (hopefully) will benefit me in my senior years. 64 years old here. Daily 1 hour walks should also help. STAY ACTIVE PEOPLE!

[jamesryan]

Very helpful . Great explanation and demonstration. Than you .

[PeacefulNightMusic]

Whoever is reading this, I pray for you: a heart free of sorrow, a mind free of worries, a life filled with joy, an abundant source of financial wealth, a body free of disease disability and a day filled with God's blessings

[jfsp]

Hi and thank you. I was always active and could walk a good distance however, I have been having trouble with pain in my legs which stops me in my tracks so really hoping that all this helps as now 71 and mobility is terrible so gardening etc is difficult and my mental wellbeing is suffering too but I will keep these exercises up and will tune in for more, cheers

I'm 66 and have been working out since age 12. Changed things up thruout the various decades but was fortunate to adult into a fortune 100 corp job that had full fitness centers in every building. At some point in my early 30's the head trainer for every fitness center got stationed in the bldg I worked in. One day I randomly mentioned that I'm a super early morning person and like to work out at 4am with curlers in my hair and workout is done for the day. She guided me on what to buy for a full fitness center at home and to this day I'm so thankful! I'm an all or nothing mental person that skipping even a single workout day becomes a week/month/until end of the year/etc without working out. Nowadays when I'm just not feeling it I'll just do a few leisurely stretches & low weights, then play my favorite music and do a short low incline walk on treadmill, pedal a program on stationary bike or use the elliptical. Point is make myself stay engaged by doing something everyday. Doesn't have to be always be full on marathon sweat inducing type of workouts. 🤗

[DanielTorobekov-je]

I appreciate how simple and quick these exercises are. It’s great to know that staying active doesn’t have to take a lot of time.

[BodyFixExercises]

p.s. You don't need to do it in the rain like I did! 😉😂

[GMC-]

Am 52, and I've been doing these exercises for about 1 year and I found them very useful.

[amylwallace]

This was very helpful. I’ve just started an exercise program with a long period of low activity. I was looking for something to do during my cooldown period. These gentle movements awesome. Thanks

[patwarburtonr]

Thank you so much. I was looking for how to get up from the floor not using my hands.. we were recently on holiday and i realized i couldn't do what i had taken for granted. I saw your video and felt it was more in keeping with what i needed and with time and your exercises it would help me get up frpm the floor too. I am 69 and my husband 74. I have always been very agile but time and tide wait for no man,

[frohnzy]

Brilliant video. Concise and explains why. Really helped my parents start a positive attitude to mobility exercise as was never something they did in their day.

[anaesterhazy]

I like the last exercise the best. Easy and practical, you can do it anywhere when you have a few minutes.

[happykt]

Thank you for this. I'm 59 and my right leg collapsed right under me about 8 weeks ago. I've been going to a chiropractor and physical therapist to build up my leg and glute muscles and I will add these additional exercises to my routine!

[loviegilbert]

Great video. I am sharing this with my 67yo mom.

[stanehering]

I'm 67 years young and can do everything that well-trained 20-year-old boys do. 3 times per week 3 series of 11 different exercises with weights and different on-ups on the pool. After that boxing on the heavy bag to relax muscles and stretching in the end.

[leslietayloriii]

Thank you so much. I'm 63 and just retuned to the work force. Thank God for these exercise's

[lizgreig]

Perfect for me. 78yrs with arthritis, but very keen to keep mobility up. Like the presentation too. Thanks

[colonelkurtz]

Sciatica ⚡️ came back to visit recently; I'm going to incorporate these into my workout. Cheers!

[Nun]

Thank you so0 much for "very" clear instructions.
Easy to follow.
I enjoyed the "why" and "how", caution ⚠️, preventative etc.
Before, during n after...
Must recommend viewing of this video to my co-retirees 👍🙂
Once again, many thanx, much appreciated.

[mumtazkhan]

Very very good I do these exercises every morning many thanks take care