12 Strengthening Exercises for Seniors and Elders

As you age, your muscles, bones, and joints becomes weaker. This can make even the simple tasks such as walking and moving around your house difficult.  However, it is important that you don’t let your age call the shots! There are things that you can do to take matters into your own hands and gain your strength back.  Listed below are 12 strengthening exercises for seniors and elders that are sure to help you gain and maintain strength.

• Arm lifts. To regain strength in your arms, sit in a chair or stand up and slowly raise your arms above your head.  Add in small weights to increase the effectiveness of this exercise.
• Using an elliptical.  An elliptical machine is a safe alternative for seniors who would prefer to use equipment to get in much needed strengthening exercises.  An elliptical machine is easy on the body but still provides great physical fitness results.
• Leg lifts.  To help strengthening your legs, do a series of leg lifts while standing up near a table or all. This will help improve your overall balance and also strengthen the muscle in your legs.
• Walking.  Walking is perhaps one of the most health effective exercises for seniors.  Begin your morning off with a brisk walk around the neighborhood to help strengthen your body and also increase your metabolism. This heart healthy exercise will have many benefits.
• Swimming.  A daily swim can also help strengthen your body.  If you have suffered an injury that doesn’t allow you to participate in normal day to day activities, choose to strengthen your body by swimming.
• Chair exercises.  There are countless thing that you can do with a chair to strengthen your upper body.  Consider slowly lifting your body off of a chair to help build arm muscles.  You can also use a chair as a balancing tool for other exercises such as leg lifts or balancing routines.
• Cleaning.  Your day to day chores such as vacuuming and mopping are great exercises for building strength. Spend at least 30 minutes to an hour each day do chores around the house and build your strength while doing it.
• Jumping jacks.  If your body can handle it, consider doing some jumping jacks to help strengthen your body. The exercises that you loved as a child can be modified to fit your current fitness level.
• Cardio.  To help strengthen your heart, it is helpful to focus on cardio at least a couple of days a week. There are many cardio workout, including walking, that can help get your heart rate up and strengthen your body.  Think outside of the box when implementing heart strengthening exercises. Take a dance class at your local gym.
• Weight training.Just because you are older, doesn’t mean that you can’t take part in classic weight training.  While you may not be able to lift as much weight as you did in your younger days, lifting even a small amount of weight can be very helpful.
• Hip flexion.  This is an important exercise because the hip area is often a problem area for most seniors.  Hip flexion, or lifting your leg to your chest and hold the position, is a great way to strengthen the hip area.
• Hip extension.  Another great exercise to help strengthen your body is called hip extension.  This is a great balancing exercise too.  Near a chair or other solid surface, spread your arms out, lean forward, and gently raise your leg to the back.  If you can’t hold this position, simple do a few repetitions until you can get your balance.

Your age doesn’t have to determine your strength level.  In fact, the more your focus on regaining your strength, the stronger you will become.  Exercising daily and incorporating in some of the tips listed above will help you regain your strength.  As with any exercise program, it is highly recommended that you speak with your doctor to ensure that you are healthy and fit enough to take part in the exercises listed above.  If so, begin a daily workout routine focused on helping your to build, regain, and maintain strength.  What will your daily workout routine include?