Senior Exercise: Key for Aging Fitness, Brain Health, and Independence




Scroll down for complete Senior Fitness Exercise Routines


Surprising Benefits of Senior Exercise

Senior exercise is more than a good idea for your aging parents. Researchers continue to discover contributions even beyond general strength and health.

"In a study appearing [...] in the online journal PLoS [Public Library of Science] geneticists looked at the effects of six months of strength training in 25 elderly volunteers aged 65 and older (average age: 70).

What the scientists didn't expect was what they actually found — that after six months of resistance training, there were dramatic changes at the genetic level. As Melov puts it, "The genetic fingerprint [of the elderly participants] was reversed to that of younger people—not entirely, but enough to say that their genetic profile was more like that of young people than old people."

Research about the benefits of Senior Exercise




[Click the Triangular link to start the video below. Hear senior citizens share their experience of exercise for aging fitness.]





"Most of us know that exercise is good for us. It boosts circulation and tones the cardiovascular system. It builds strength, burns calories and reduces depression. It improves insulin sensitivity in people with diabetes. It may even help delay the onset of Alzheimer’s disease. But can you even imagine that it can partially reverse aging at the cellular level."

The benefits of all exercise, even vigorous exercise, apply to senior citizens. But the recommendation is always to have your parents CONSULT THEIR DOCTORS before beginning a new program.


Before You Begin Senior Exercises

1. Have conversations with your parents about the benefits of exercise. You'll find many studies and surprising benefits throughout these pages.

2. Do an informal assessment with your parents about what they can do and where they should start. Begin with 2-3 exercises and repetitions and build up to the number recommended in the videos you will see.

3. Write out a suggested routine with them.

4. Consult with your parent's Doctors -- have them look over the routines and make specific suggestions.

5. Work with your parents or caregivers to learn new exercises. The routines below can benefit seniors of any age or ability.

6. Cheer on your parents for their progress. Be an example by beginning and continuing a regular exercise routine yourself!



GENERAL WARM-UP FOR SENIORS (SEATED)

Seated Chair Leg Stretch

Seated Knee Extension


BALANCE EXERCISES FOR SENIOR CITIZENS

Balance exercises: simple to advanced

Glute Lift


UPPER BODY EXERCISES FOR SENIORS

Bicep Curls

Tricep Extensions

Seated Chest Press

Shoulder Joint Mobility

Lateral Shoulder Joint Strengthening


LOWER BODY EXERCISES FOR AGING FITNESS

Chair Stand Strengthening

Hip Extension/ Hip Abduction

Hip Flexors

Hamstring

Calf Raises and Muscle Strengthening


AEROBIC EXERCISES FOR AGING PARENTS

Senior citizens swimming

Walking

Bicycling


WATER EXERCISES FOR SENIOR CITIZENS



Water Aerobic Routines 1 - warm-up, jumping jacks, foot, knee


Water Aerobic Routines 2 - walking, running


Water Aerobics Routines 3 - combination routines


ADDITIONAL SENIOR FITNESS EXERCISE: FLEXIBILITY

More flexibility exercises and resources can be found at ExerciseGoals.com. This site is not specifically geared to seniors - so proceed slowly when introducing these exercises to aging parents.






From Senior Exercise to talk early talk often with Aging Parents Home Page