Do you find yourself wishing you are 20 years younger? Does the pain and stiffness in your body keep you up at night? Do you have issues lifting objects like you were able to do?

Then you’ll be surprised to see the answer to this and other problems have been discovered. Let me explain.

What you need is an exercise program. Not just any exercise program but one that will make your body several decades younger. In addition it should be fun, easy to follow and affordable. Finally it should take into account your older age and incorporate all the latest research.

Welcome to my exercises for older adults!

Related: How to Losing Weight For Older Adults!

Warm Up Exercises For Older Adults

First let’s talk about proper warm up. Warming up before exercising is very important. It will get your heart rate up and your body primed for more heavy work. It’s especially important for older adults since your joints are are less elastic compared to younger people.

Cardio Warm up

The first of the warm up exercises for older adults is brisk walking or light jogging. If you have access to a treadmill you can use that. Or just take a walk around the block. 10 minutes of brisk walking or light jogging will be enough to get your pulse up.

Jumping Jacks

Instead of cardio you can do 30 seconds of jumping jacks. If you are not familiar with Jumping Jacks

  1. Start from a standing position with legs together and arms at the sides
  2. Finish with a position with the legs apart and the arms over the head
  3. Return to the starting position
  4. Repeat for 30 seconds.

Rotator Cuff Warm up

The last of the warm up exercises for older adults is to prepare your shoulders for the heavier upper body work. Your shoulders are vital for a lot of the exercises and to prevent injury we need to take extra care of them.

  1. Stand straight with your legs shoulder width apart. Arms stretched out to the side
  2. Start rotating your left arms in wide circles. Make 10 circles
  3. Start rotate the same left arm but backwards. Make 10 circles
  4. Repeat with the right arm

 

  1. Stand straight with your legs shoulder width apart. Arms stretched out to the side
  2. Paint small circles using your index fingers
  3. Paint 10 circles

Strength Training For Older Adults

After the warm up exercises are finished your body is ready for heavier work. Strength training for older adults is very important. As you age you’ll lose muscle mass and strength training will support weight loss and healthy metabolism.

I’ve divided the strength training for older adults into three areas: Upper body, legs and core exercises.

You do need some simple gym equipment for doing these exercises. If you don’t have access to a gym I recommend buying this dumbbell set and these ankle weights.

Upper Body Exercises For Older Adults

Let’s start with the upper body. Upper body exercises for older adults are very important. Loss of muscle mass in arms, shoulders, back and chest will prevent you from doing the things you love. Like carrying your grandchildren!

Biceps Curl

  1. Stand up straight (or sit down in a chair) with a dumbbell in each hand
  2. Keep your elbows close to your body and rotate your palms forward
  3. Curl your left arm while keeping your upper arm stationary
  4. When your bicep is fully contracted, slowly lower the dumbbells to the starting position
  5. Repeat with the right arm
  6. Do 10 curls with each arms

Chest Press

  1. Lie down on a bench with a dumbbell in each hand and your feet flat on the floor
  2. The weights should be at level with your lower chest area. About a 45 degrees angle to your body
  3. Push the weights up until they touch. The elbows should be slightly bent
  4. Lower the dumbbells to the starting position
  5. Repeat for 10 times

Shoulder Press

  1. Hold a dumbbell in each hand and sit on a bench or chair. Preferably with back support
  2. Raise the dumbbells so they are at ear level
  3. Raise the dumbbells over your head until they are almost touching
  4. Lower the dumbbell to the starting position
  5. Repeat for 10 times

Triceps Extension

  1. Sit down on a bench or chair
  2. Raise the left dumbbell over head with arm straight up and slightly behind your head
  3. Lower dumbbell behind neck while keeping upper arm’s vertical position
  4. Extend arm until straight and at the starting position
  5. Repeat 10 times
  6. Repeat with the right arm

Bent Over Rows

  1. Position your right leg on a flat bench and bend forward until your upper body is parallel to the bench. Position your right hand on the opposite side of the bench.
  2. Lift a dumbbell with your left hand, straight up to the side of your chest. Your upper arm should be close to your side
  3. Lower the dumbbell straight down to the starting position
  4. Repeat 10 times
  5. Repeat with the right arm

Leg Exercises For Older Adults

Next we’ll continue with your lower body. Doing leg exercises for older adults are equally important. Legs are essential for lifting objects from the ground or even simple things like a walk in the park. Loss of muscle mass in your legs will prevent you from doing a lot of things you love!

Squats

  1. Stand up with your legs shoulder width apart. Hold a dumbbell in each hand
  2. Bend your knees and lower your upper body. Try to keep your back straight and your chin up
  3. Stop when your thighs are parallel to the floor
  4. Straight your legs by pushing with your heels until you have reached the starting position
  5. Repeat 10 times

Lunges

  1. Stand up straight while holding one dumbbell in each hand
  2. Step forward with your right leg while lowering your hips. Stop when your knees are bent at a 90-degree angle
  3. Push back up using your heels, while at the same time step forward with your left leg to reach your starting position.
  4. Repeat with your left leg
  5. Repeat for 10 times with each leg

Leg Kickbacks

  1. Using an exercise or yoga mat, kneel down with your arms shoulder width apart.
  2. Lift your right leg until the hamstring is in line with the back. Maintain a 90-degree angle bend for the knee
  3. Hold at the top for one second
  4. Go back to the starting position
  5. Repeat 10 times
  6. Repeat with the left leg
  7. As you get stronger you can use ankle weights for this exercise

Leg Extensions

  1. Sit down in a chair. Your feet should not touch the ground.
  2. Extend your lower legs until they are close to parallel to your upper legs
  3. Hold at the top for one second
  4. Lower your lower legs to starting position
  5. Repeat 10 times
  6. As you get stronger you can use ankle weights for this exercise

Calf Raises

  1. Don’t do this exercise if you having issues with your balance!
  2. Stand with the balls of your feet firmly planted on a step. For example the first step on a staircase. Your heels should hang over the edge
  3. Have your hands against a wall or sturdy object for balance.
  4. Raise your heels slightly above the edge of the step.
  5. Hold at the top for one second
  6. Lower your heels back to the starting position
  7. Repeat 10 times

Core Exercises For Older Adults

The core is a series of very important muscles. The main ones are your abs and lower back but also other muscles are included. The core muscles are involved in almost all of our movements. Weak core muscles can create all sorts of illnesses such as lower back pain. Therefore it’s very important that we pay extra attention to our core muscles!

Plank

  1. Using an exercise or yoga mat, kneel down in a prone position.
  2. Your weight should be supported by your toes and forearms. Your elbows should be bent at a 90 degree angle
  3. Keep your body straight and try hold this position for as long as you can
  4. As you get stronger try to hold this position for at least one minute
  5. If the starting position is too difficult, instead keep your palms on the floor similar to the pushup starting position

Bridge

  1. Using an exercise or yoga mat, lie down on your back
  2. Keep your hands by your side and your knees bent with legs shoulder width apart
  3. Pushing with your heels and core, lift your hips while keeping your back straight
  4. Stop when your back and legs are in a straight line
  5. Slowly lower your body back to the starting position
  6. Repeat 10 times

Bird Dog

  1. Using an exercise or yoga mat, kneel down on all fours
  2. Keeping your back and pelvis still and stable, extend your right arm forward and left leg back.
  3. Return to the starting position
  4. Keeping your back and pelvis still and stable, extend your left arm forward and right leg back.
  5. Repeat 10 times

Balance Exercises For Older Adults

Your balance will worsen as you age. For some folks even balancing on one foot or walking some stairs will be a hurdle. But it doesn’t need to be like that. With some simple balance exercises for older adults this can be corrected. Follow along and I guarantee you’ll feel at least 20 years younger!

One Foot Balance

  1. Stand behind and hold onto a chair
  2. Raise your right foot
  3. Hold for 10 seconds.
  4. Repeat times.
  5. Repeat 10 times with your left foot

Heel-to-Toe

  1. Stand up straight with the left heel in front of the toes of the right foot
  2. Take a step with the right foot and place it’s heel in front of the toes of the left foot
  3. Repeat 10 times.

Balance Walk

  1. Stand up straight and raise your arms to the side to shoulder height
  2. Start walking in a straight line. One foot in front of the other.
  3. While you walk, lift your back leg for 1 second before stepping forward.
  4. Repeat 10 times

Stretches For Older Adults

The last piece of the puzzle is stretching. As we get older your muscles and joints will become more stiff and you’ll have issues performing even simple tasks. To prevent this we need to stretch our muscles and joints. The below program includes stretches for older adults that I recommend doing once or twice per week.

Arm Raise Stretch

  1. Stand up straight and lock your hands behind your back. Palms facing up
  2. Slowly lift your arms as high as you can
  3. Try to hold the stretch for 30 seconds

Hula Hoop Stretch

  1. Stand up straight, feet together and hands on your hips
  2. Start do the hula hoop circle movement clockwise
  3. Repeat 10 times
  4. Repeat 10 times counterclockwise

Twist Stretch

  1. Stand up straight with your feet shoulder width apart
  2. Lock your hands at chest levels with your palms facing out
  3. Start twisting from side to side.
  4. Repeat 10 times each side

Leg Stretch

  1. Stand up straight with your feet together. Arms at your side
  2. Put your right hand on a firm support
  3. Lift your left leg and pick it up using your left hand
  4. Hold for 30 seconds
  5. Repeat with your right leg