Are you a retiree searching for a workout guide for senior citizens? Look no further because we have you covered.
It is certain that you need to exercise consistently to maintain a good fitness level. It even gets more important and critical for you to engage in some workouts if you are 50 years and beyond.
Engaging in workouts at this time will help you keep your body metabolism working and also enable you enjoy your old age to the utmost. Staying and remaining fit at your old age is very refreshing, because old age comes with a lot of body and system breakdown.
This article will give you the mobility and strength-training workout guide for senior citizens – 50 years and above. You are advised to follow the instructions given by the guide as this has been described as the best workout guide for senior citizens.
If you want to exercise at home, you should have a training plan which is interesting and motivating. This will help you achieve your fitness goals. Having a fitness instructor or trainer will help you build a fitness plan.
However, if you are training all by yourself, I advise you to follow this workout guide for senior citizens as you would need to design a training programme which will help you handle cardiovascular exercises, balanced training and muscle strengthening.
Your training programme should be able to handle all your training needs.
You should also engage in exercises or activities such as walking miles, light weight lifting, dancing, and also engage in some low-impart martial arts exercises.
Some Mobility and Strength-Training Workout Tips for Senior Citizens
Before we show you the exact exercises and workouts routines to do, it is apposite to note these tips. These tips forms part of this workout guide for senior citizens because the tips will help your identify the most appropriate mobility and strength training workouts for you. You must therefore, observe the following:
#Do Not Overdo it
Taking it slowly is golden. This will help you build gradually and consistently. You should engage in exercises and workouts that are within the range of your body weight. Your range of motion should be moderate, and not one that would not over-strain you.
You should always undergo warm-up exercises or workouts sessions before embarking on the main exercise sessions. This will help you set your body in tune for the workout session.
#Know How Your Body Respond to The Workout Routines
This workout guide for senior citizens is not designed to overexert you. If you have an old injury, an aching joint or any injury that causes you pain or distress or any underlying health condition, you should endeavour to identify the time of the day when the pain is less so you can fix your exercise sessions at these times.
Any time you engage in any exercise, you should feel energised and relieved. Any workout that makes you feel pain and sore should be avoided.
#Access Your Pause As You Exercise
Checking your pause during workouts and exercises is important. You can get a fitness tracker to help you take note of all major changes in your body.
According to the NASM, it is most suitable for the elderly to ensure that you maintain a safe heart rate and thus avoid high blood pressure or heart attacks. When conducting activities, like walking miles on a treadmill, endeavour to use treadmills with heart-rate sensors or other fitness tracking kits.
READ ALSO: Guide to Start Workouts at Home
#Identify Your Health Status
If you have any health condition or you are on a medication, you should carefully study and identify the symptoms and signs peculiar to your health status.
You should take some time to evaluate these symptoms and identify those that can cause heart issues, stoke or other ailments associated with ageing while exercising. Doing so will help you know the right workouts to embark on.
Also endeavour to seek medical advice before embarking on any workout session.
This Workout Guide For Senior Citizens Provide the Following Sequences
There are various workout positions, and knowing the one that would help you achieve your fitness goal is key. Below are the right workout positions and the best workouts for each.
#Seated Sequence Mobility and Strength-Training Workout
This workout guide for senior citizens had observed that the best way to start the mobility and strength-training workouts for senior citizens – 50 years and above is by starting with workouts performed in a seated position, then graduate to workouts performed while standing. To further build your resistance, you can use small hand weights.
Important Tip: The following workouts should be done sequentially. Do not skip any. Also ensure you complete 10 repetitions for each of these mobility and strength-training workouts and ensure to rest for 30 seconds in-between.
First Routine: Bicep Curl
- Clutch 2-10-pound hand weights.
- Begin with your arms by your sides and your palms facing out.
- Curl the weights up to about chest height and hold for two seconds before releasing.
Second Routine: Leg Extension
- Begin with your feet flat on the floor.
- Extend your right knee and push your toes to the sky.
- Then squeeze and hold for 2 seconds, then lower, and switch sides.
Third Routine: Triceps Extension
- Clutch 2-10-pound hand weights.
- Lean forward in your chair, keep your elbows close to the body.
- Then, extend your arms and squeeze the back of your upper arm by holding for two seconds.
- Then release and repeat.
Fourth Routine: Lateral Shoulder Raise
- Grab 2- to 10-pound hand weights.
- With your elbows slightly bent, lift your arms out to the side until they are parallel with the floor.
- With palms facing the floor, hold for two seconds then return to starting position.
Fifth Routine: Toe Raise
- Start by ensuring you your heels are on the ground.
- Then lift your toes up to the sky and hold for two seconds.
- Release to starting position.
- Note that you can alternate feet or do both at the same time.
#Stretching Sequence Mobility and Strength-Training Workout
Experts have adjudged this stretching sequence as a great auxiliary after a cardio workout. If you plan on performing these workouts as a stand-alone exercise, consider engaging in some warm up sessions, especially those with abrupt walking. Below are our list of Stretching Sequence Mobility and Strength-Training Workouts for senior citizens – 50 years and above.
READ ALSO: The Agile 8 Mobility and Warm Up Routine
First Routine: Spine Rotation Stretch
- Sit upright with your shoulders back and gently switch your shoulders to the left.
- Then, come back to centre before gently rotating to the right.
This stretch is reputed as the great stretch to do right when you wake up, especially if you sleep on your back.
Second Routine: Kneeling Hip Flexor Stretch
- Start by kneeling on the floor, or a blanket for more cushion, with one foot forward, flat on the floor.
- Then gently sink down, pushing your hips forward. You can hold a nearby chair for balance.
- Ensure to stretch both sides.
Third Routine: Chest Stretch
- Find an immovable object – say the wall or the edge of a door frame.
- Then press onto the object with one arm, elbow bent at a 90-degree angle, hand raised.
- Gently turn your shoulders and body away from the working arm and hold for 20 seconds.
- Repeat on the other side.
Fourth Routine: Calf Stretch
- Start by standing.
- Face a wall.
- Then hold onto the wall and move one foot back as far as you are comfortable with, making sure your toes are facing forward.
- Stay on this stretch for 20 seconds and then switch sides.
Mobility, Strength and Balance Workout for Senior Citizens – 50 Years and Above
It’s been observed earlier that “It is certain that you need to exercise consistently to maintain a good fitness level. It even gets more important and critical for you to engage in some workouts if you are 50 years and beyond. Engaging in balance and mobility workouts at this time will help you keep your body metabolism working and also enable you enjoy your old age to the utmost.” You need to build your strength, balance and mobility in your old age. Below are the best mobility and strength-training workouts for senior citizens – 50 years and above.
First Routine: Pass Through
This is a mobility workout that also help you get enough balance.
- Start by standing with your feet kept together.
- Then clutch a stretch rope, band or towel with a wide grip.
- With straight arms, pass the rope from your stomach over your head to your lower back.
- Slowly walk your hands closer together as mobility increases.
To ascertain your balance, you should stand with your feet in a line — as if you were on a balance beam. As your balance increases, stand on one leg as you make the movement.
Second Routine: Iron Cross
This is a strength and mobility workout.
- Start by lying on your back and extending your legs to the ceiling with your knees bent at 90 degrees.
- Then stretch your arms wide at your sides ensuring your shoulder blades, spine and palms are all in contact with the floor.
- Finally, gradually rotate your knees from side to side, keeping your shoulder blades pinned to the floor to challenge your postural muscles.
Third Routine: Hip Swing
This is also a balance and mobility workout.
- Start by leaning against a standing surface, platform or wall with straight arms and extend one leg out in front of you.
- Then, swing your leg back and forth in front of your body laterally — like a golf swing with your leg.
Fourth Routine: Wall Squat (Strength)
- Start with your back against a wall, slowly slide down as if you were going to sit in a chair.
- Find a position that is a bit difficult but one you can withstand for at least 20 seconds (a 90-degree angle at your hips and knees is the lowest you should go).
- Then slowly build up in time.
Floor Workout Routines for Senior Citizens – 50 Years and Above
The following floor workout routines for senior citizens – 50 years and above have been credited with the ability to help you improve your heart rate, burn excess calorie and fats, and also help you build your lower body strength and flexibility. They are also a good warm up and mobility routine.
First Routine: Bridge
- Start by Lying on your back with knees bent.
- Then press your feet into the floor and lift your hips off the floor and your back to the floor.
- Perform 3 sets of fifteen repetitions.
Second Routine: Leg Raise
- Start by staying on your back with your knees bent and your towel between your knees.
- Then lift your feet off the floor and return to the floor.
- Perform 3 sets of ten repetitions.
Third Routine: Clamshell
- Start by lying on your side with hips and knees bent, lift your top knee up while keeping your feet stacked on top of one another.
- Do three sets of 15 reps, flipping to the other side after each set.
Fourth Routine: Back Extension
- Lying flat face down, rest your forehead on your hands.
- Lift the arms and head off the floor, making sure the forehead stays in contact with the hands. Be careful not to throw your head back as you lift off the floor.
- Return to the floor.
- Perform 3 sets of ten repetitions.
These mobility and strength-training workout guide for senior citizens – 50 Years and Above have been credited as the best workout guide for senior citizens.