Weight Training. Seniors can use 2-pound weights to do exercises like shoulder presses and arm raises. If you prefer to exercise in a chair, try this 10-minute seated workout to strengthen your core. This particular exercise is especially useful for increasing abdominal and lower back strength. Now that you’re determined not to become a statistic, we’ll take a look at some amazing core strengthening exercises for seniors. The squat (for strength / lower body, balance) This is a good strength training exercise for the lower body — the squat to chair. Lower it, then lift the left leg. Repeat these five exercises 2 or 3 times for a longer, more intense workout. 5 Exercises For Homebound Seniors. If you need to hold onto something, do this exercise in front of a counter. As you gain strength, increase up to 3 sets for each exercise gradually and also increase the frequency per week. If you’re an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week. The bent knee raise is an excellent beginner level exercise for seniors. These are beginner level exercises: Bent Knee Raise. Sep 18, 2017 - Explore cm roy's board "senior exercise printable" on Pinterest. Lift and lower your legs 20 times. See more ideas about exercise, chair yoga, senior fitness. Light weight training can help seniors build muscle mass and retain bone density without putting undue stress on the muscles. Here are 5 exercises that are safe for seniors to do at home. 10 Back Strengthening Exercises for Seniors. This strength training exercise for seniors also improves balance. For a quicker workout, you can perform these six core exercises in 3 minutes. The National Institute on Aging is a great resource for learning more about the exercise benefits for seniors. Standing straight, lift your right knee as high as you can. Having exercise routines readily available will help give you a jump start towards better health. Just remember to check with your doctor before beginning a new exercise program. We’ve gathered 29 different exercises designed to be safe and challenging for seniors and the elderly. The benefits will be noticeable via improved muscle tone, increased strength and stamina and better balance. It is simple and effective, and it requires very little effort. Marching is a great balance exercise for seniors. To start with do one set of 10-12 repetitions for each exercise, and then add a second set after few weeks or months of training. Plus, most experts agree that regular exercise – at least five days a week – improves mood and can improve sleep habits. You’ll want to choose 3 or 4 of these exercises and perform them roughly three times a week to start. Senior exercises for strength 1. Abdominal Exercises for Seniors: The Big 7. 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