The Canopy at Westridge
Newsletter

Balance:
Balance activities are crucial for adults 65 and older as balance naturally declines with age. Balance training includes walking heel-to-toe, practicing standing from sitting, and using a wobble board. The CDC recommends regular balance exercises three times a week to maintain balance over time and reduce the risk of falls. These kinds of activities improve the ability to resist forces within or outside of the body that cause falls. Fall prevention programs that include balance training and other exercises to improve activities of daily living significantly reduce the risk of injury, such as bone fractures, if a fall does occur.

Strength Training:
Luckily, different types of activities often work together. For example, strengthening the back, abdomen, and leg muscles also improves balance. So when you strengthen certain muscles, your balance also improves. Since most older adults aren’t itching to get into the weight room, muscle strength training for seniors can include bodyweight exercises and functional fitness routines, such as wall push-ups, calf raises, shoulder blade squeezes, and smaller repeated movements that can be accomplished without additional equipment.

Low Impact:
At this age, you want to retire the marathon shoes you pounded into the pavement (and wore out your knees in) and get a swimsuit you love. Low-impact activities are best for aging bodies, providing easy access to all the juicy benefits of working out without the risk of injury or joint pain. It’s time to explore low-impact activities such as swimming, cycling, or yoga—which also applies as a strength exercise since you’re supporting your own body weight and building both the body and bones.

Cardio:
Swimming, short walks, pickleball, and cycling are all enjoyable, social, and—BONUS—low-impact ways to improve your cardiovascular health. With a fifteen-minute walk a few mornings a week, a game of pickleball on Wednesday afternoons, and a couple of water aerobics classes, you’ll hit that cardio goal in no time.

Mobility:
Perhaps the most important forms of exercise for seniors are those that help maintain mobility, something you definitely weren’t thinking about in your 20s. But maintaining mobility is key to enjoying an active and independent lifestyle as you age. Mobility exercises can help you retain your agility and flexibility, making everyday tasks more manageable and enjoyable.

Here are some extremely effective mobility exercises for seniors:

Neck Stretches: Gently tilt your head to the left, right, forward, and backward. Hold each stretch for 15-30 seconds to relieve tension in your neck and upper back.
Shoulder Rolls: Roll your shoulders backward and forward in a slow, controlled motion. This exercise helps improve shoulder mobility and reduces stiffness.
Ankle Circles: Sit in a chair with your feet flat on the floor. Lift one foot slightly and rotate your ankle in a circular motion, clockwise and counterclockwise. Repeat with the other foot. This exercise promotes ankle flexibility and strength.
Hip Rotations: While seated or standing, hold onto a stable surface for support if needed. Rotate your hips in a circular motion, first clockwise and then counterclockwise. This exercise enhances hip mobility and eases lower back discomfort.
Knee Extensions: Sit upright in a chair with your feet flat on the floor. Extend one leg fully, hold for a few seconds, and lower it back down. Repeat with the other leg. Knee extensions strengthen your quadriceps and improve knee joint flexibility.
Wrist Flexor and Extensor Stretch: Extend one arm in front of you with the palm facing up and gently pull the fingers back with your opposite hand. Then, flip your hand so the palm faces down and gently press the fingers toward your body. Switch arms and repeat. These stretches promote wrist mobility and alleviate wrist discomfort.
Seated Leg Lifts: Sit in a sturdy chair with your feet flat on the floor. Slowly lift one leg as high as comfortable while keeping it straight. Hold for a moment, then lower it back down. Repeat with the other leg. This exercise enhances hip and thigh mobility.

Incorporate these mobility exercises into your routine, aiming for a few minutes of gentle stretching and movement daily. Remember, the key to maintaining mobility is consistency. By prioritizing these exercises, you’ll enjoy the freedom to move comfortably and gracefully as you continue your fitness journey. Remember to consult with a healthcare professional or a fitness expert before starting any new exercise program, especially if you have any pre-existing physical health conditions or concerns.