5 Essential Exercises For Seniors Over 60
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- เผยแพร่เมื่อ 25 พ.ค. 2024
- Here’s 5 daily exercises all seniors should be doing. Senior fitness is crucial to prevent common issues as we age…like falls, muscle weakness, mobility problems, hip & knee pain, and stooping. This seniors workout, to do at home, includes sarcopenia exercises which help prevent the type of muscle wasting that can have a dramatic effect on the health of the elderly. And it only take about 5-7 minutes a day!
‘The 3 Essential Exercises EVERYONE Should Do’ …EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-...
GOT QUESTIONS? I answer questions here now: / bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with bad posture, and related issues like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises. Find out more, and join the wait list here… stefan-becker.mykajabi.com/wa...
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0:00 Intro
0:13 EXERCISE 1. Balance & Fall prevention
0:56 EXERCISE 2. Lower leg strength & circulation
1:40 EXERCISE 3. Reduce stooping
2:22 EXERCISE 4. Leg strength & mobility
3:28 EXERCISE 5. Upper body & core
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7 Important Chair Exercises for Seniors (Fully Seated Workout)
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5 Minute Morning Stretch & Mobility Routine. Iron Out The Kinks & Feel Amazing!
• 5 Minute Morning Stret...
Fall Prevention Exercises: THE Best Balance Exercise For Seniors
• Fall Prevention Exerci...
Swollen Legs Or Feet? The 6 Best Things To Improve Leg Circulation
• Swollen Legs Or Feet? ...
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EXERCISES FOR SENIORS:
1. Single leg stands. The first exercise is essential for better balance & fall prevention, but it also helps reduce hip & knee pain by strengthening the outer glutes, legs, and feet. If you only do one exercise, do this single leg balance exercise.
2. Heel & Toe Raise. The second exercise improves leg circulation (for people with leg swelling). It strengthens the calves to make walking up & down inclines easier. And it helps us to lift our toes more as we walk to avoid stumbling over things.
3. 'Chin Tuck PLUS'. The third exercise is one of the best chair exercises for seniors. It helps to prevent us from becoming stooped as we age. A bent forward posture makes us feel stiff & old, predisposes us to shoulder problems, and brings our centre of gravity forward, increasing the change of stumbling.
4. Sit Squats. This fourth strengthens crucial muscles for mobility, and makes getting up from a chair a lot easier. It's the best of the leg exercises for seniors because it works so many important muscles, so it helps reduce muscle wasting, or ‘sarcopenia’ as it’s known, in the lower body, which is a major cause of problems as we get older.
5. Wall push-up. The last exercise covers the upper body & core. This improves shoulder health, posture (as long as you keep your chin tucked in while you do it), and reduces muscle wasting in the upper body
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SARCOPENIA: Age-related loss of muscle
• Affects 5-13% of 60-70 y/o people, and 11-50% aged 80+
• Muscle strength declines by 1.5% between 50 & 60 y/o. And by 3% thereafter.
www.ncbi.nlm.nih.gov/pmc/arti...
• 58% higher risk of fracture
• 1.5 - 4.6 times higher risk of disability
• Twice as likely to be hospitalized
• 41% higher mortality rate in older adults
www.aginginmotion.org/app/upl...
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#bodyfixexercises #seniorsfitness #seniors
Probally 40 years to late but I was into martial arts when I was young. It gave me great core and balance and wish all young folk would partake. In my 30's, I used to stand one legged with my other leg lifted and my foot rested on my knee while doing dishes. Kinda like a one legged bird. I now realize all this (hopefully) will benefit me in my senior years. 64 years old here. Daily 1 hour walks should also help. STAY ACTIVE PEOPLE!
Thanks for sharing!
Very helpful . Great explanation and demonstration. Than you .
Glad it was helpful!🙌
Am 52, and I've been doing these exercises for about 1 year and I found them very useful.
Great job!
Hi and thank you. I was always active and could walk a good distance however, I have been having trouble with pain in my legs which stops me in my tracks so really hoping that all this helps as now 71 and mobility is terrible so gardening etc is difficult and my mental wellbeing is suffering too but I will keep these exercises up and will tune in for more, cheers
I hope it helps
This was very helpful. I’ve just started an exercise program with a long period of low activity. I was looking for something to do during my cooldown period. These gentle movements awesome. Thanks
Wonderful!
Very very good I do these exercises every morning many thanks take care
Great to hear!
Thank you so much. I was looking for how to get up from the floor not using my hands.. we were recently on holiday and i realized i couldn't do what i had taken for granted. I saw your video and felt it was more in keeping with what i needed and with time and your exercises it would help me get up frpm the floor too. I am 69 and my husband 74. I have always been very agile but time and tide wait for no man,
Good on you for being proactive Pat
p.s. You don't need to do it in the rain like I did! 😉😂
‘The 3 Essential Exercises EVERYONE Should Do’ … Watch this EXCLUSIVE video, only here: stefan-becker.mykajabi.com/3-essentials
QUESTIONS? I answer questions here now: I’ve started a Facebook Group to help people achieve their musculo-skeletal goals. Join here… facebook.com/groups/bodyfixexercises
AND I’m developing a Coaching Program! Over 12 weeks, I help people with posture related issues-like neck, shoulder, & upper back pain-discover their root problem and correct it using science-backed mobilising, stretching, & strengthening exercises… so they can feel straight, strong, flexible, & pain free again (and get back to doing what they love). Find out more, and join the wait list here… stefan-becker.mykajabi.com/waiting-list
Brilliant video. Concise and explains why. Really helped my parents start a positive attitude to mobility exercise as was never something they did in their day.
Mobility and balance exercises are really important as we age, and the sooner we start the better, so good on you for encouraging your parents to be proactive 👍
@@BodyFixExercises wow. Thanks for the reply.
Thank you so0 much for "very" clear instructions.
Easy to follow.
I enjoyed the "why" and "how", caution ⚠️ , preventative etc.
Before, during n after...
Must recommend viewing of this video to my co-retirees 👍🙂
Once again, many thanx, much appreciated.
Glad you enjoyed it!
I'm 67 years young and can do everything that well-trained 20-year-old boys do. 3 times per week 3 series of 11 different exercises with weights and different on-ups on the pool. After that boxing on the heavy bag to relax muscles and stretching in the end.
Impressive!
@@BodyFixExercises Thanks a lot and good luck 🙏
3:42
I'm 64 years young also, and work out since age 13 in different sports and martial arts of all different types. Now, I work out at the gym at least 1 hour / day. I start out with stretching for 10 minutes, then 100 push-ups, and 100 sit ups. Then aerobics (jog) for 20 minutes to get the heart rate at least 120 bpm. Then arms and legs, different every day. I retired from medicine (Internist) and then became a Certified Personal Trainer. Good diet and excercise keeps you healthy and live long!!!
@@stevenharris6626Wish you good luck, mate 🙏
Thank-you for yr excellent tips
My pleasure 😊
Thank you for this. I'm 59 and my right leg collapsed right under me about 8 weeks ago. I've been going to a chiropractor and physical therapist to build up my leg and glute muscles and I will add these additional exercises to my routine!
Best of luck!
Chiropractic is fiction. Physiotherapy isn’t.
ALSO!! MAYBEE, COMSIDER AN ADULT TRIKE.
Excellent,so glad I found your videos
Glad you like them!🙌
Hi
I'm really thankful to you and i appreciate the video which is helpful for me.
Regards
Mirza (Indian)
It's my pleasure
💕 Thanks. Really good for Seniors or for those who had knee injury b4. 👍👏
👍👍
Good vid mate. Sent to my parents.
Awesome thank you!
1-Alternate balancing on one leg
2-Standing heel raises
3-Reduce stooping
4-Standing up from a seated chair position
5-Standing pushup against a wall
👍
Thanks to all who make this possible😎
Perfect for me. 78yrs with arthritis, but very keen to keep mobility up. Like the presentation too. Thanks
Best of luck!
Thank you so much. I'm 63 and just retuned to the work force. Thank God for these exercise's
👍👍👍
Thank you so much! This is so good!!!👍🏽🙏🏽
My pleasure! Thanks for your lovely comment🙏👍
My grateful thank you for this valuable information shared ~ I’m in !! 😊
Wonderful!💥🙌
I just started training seniors. I hope I can see more workouts for seniors 🥲 great video. Thank you
I have a video about seated exercises for seniors too
I find the single leg balance is best done standing in doorway with a hand on each side of the wall, you can do static and progress to small rotations with hand assist as needed !!
Thank you so much sir! These exercises are amazing. I love them all, but #3 is my favorite!
Glad you like them, Norma!
At 61, I had started to let myself go and fell over a tiny lip on a paver whilst walking. Post embarrassment, whilst nursing a sore rib cage I realised I needed to get off the couch and do something about it! That was a month ago and in just 4 weeks I'm a different person. I follow you and a number of other great physios who givus on older people on TH-cam. Doing a combo of exercises throughout the week and walking 6 to 7km 4 to 5 times per week, I feel fitter and stronger than I did 10 years ago. My previous knee issues have disappeared too as I've worked on my glutes
Inspirational story! Amazing how much you can change everything around once you decide to be proactive. Well done!
Thank you
You're welcome
Thank you so much
No problem!
IT'S GOOD FOR BODY FITNESS, THANKS MR FiT ,!!
🙌
very interesting.....I feel the effect just trying to learn some, of these moves...
Hi sir, I really appreciate all of your videos because it really helps my grandma to stay active. Is it possible for me and my friend to make exercise video inspired by some of your moves? thank u so much :)
Yes, sure
Thank you sir it’s very good i feel very easy
Most welcome!
Good...clear and concise!
Thank you🙏👍
I loved that best wishes from Ireland 🇮🇪🌈🍀. Victoria. 🤗🤗🤗
Thank you Victoria! 🙏
I mentioned this technique from my previous martial arts years-- but works GREAT to STRENGTHEN muscles a LOT quicker and SAFELY (no joint issues ever with this)... it's simply this- do the exercise position statically- and while in the position- FLEX!!! and hold. Doing this causes double stretch, and a LOT of strength gains QUICKLY and easily-- and SAFELY!!
👍🙌
ABSOLUTELY 💯 Right appreciate it very much ❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤❤
💯🥳🙏
I love your stuff! You have changed my life thanks for all you do!
You are so welcome!🙌🎇👍
Thank you sir. This was very helpful 👍
Glad it helped!
tq boss take care
Thank you too
Thank you dear sir. I benefited greatly from these exercises. May God bless you.
Most welcome!
Very helpful
Glad you think so!
Very useful. I am78 4:57 & I spend 30:00 min gym every day. I do sit-ups, bench-press, leg-press, arm curls. I take less Wt. & do more reps. Is that enough? Thanks.
Very good video it’s useful
Glad you think so!
Thanks - I'm 70 and looking for something like this as I know I have lost muscle mass.
It's important to start doing something to combat then. 👍
From Kinshasa / DRC thanks👍🏼
Welcome!
Thankyou so much
👌👍🙏
Watching from Jamaica thanks
Thanks for watching!
Wow you are amazing thanks Dr i am happy good job thanks 🇪🇷 👍 😀 😊 😄 god bless to you and your family 😅
So nice of you
Good ex. It will help a lot.Thank you
You're welcome 😊
Thanks
Welcome!!
Could you possibly do a video on hand and wrist exercises/strengthening especially for carpal tunnel issues or rheumatoid arthritis? Thank you for all the video so far they have been a huge help to me and my friends, keep up the good work!
Thanks Whitney!
How's this?
th-cam.com/video/jj69mC8KFFA/w-d-xo.html
The best exercise for Arthritis patients
Thank You❤
You're welcome 😊
bravo!
👍✌️
Thanku you for this message
A pleasure
I appreciate you sir, thank you. My mid back is somewhat curved, not drastically, but more as l age. I am 68 and concerned that it will worse in time. With continuing your exercise regarding the mid back it straighten a little and is it better to wear a brace every so often? In other words, does the spine get a correction?
If you mid back is curved to the side it cannot be corrected, but if it's just too rounded and sticks out further to the back, this is something that can be corrected with exercises in most cases
@BodyFixExercises Sorry, but l'm not sure l know what you mean when you say curved to the side. I mean that the curve is near the spine. Over the years, l have shrunk about
1 and 1/2 cm, either by bad posture or working with computers at my job. Thanks!
Excellent remedies
Thanks 🙏
Exercise #3 is pretty much the same as the "head dip from Sphinx position" you gave us earlier, yes? That one became a part of my regular routine.
Yes, both retract the neck from an extended mid back position. This sitting one is a bit easier, but if you can do the Sphinx one, you'll get a bit more mid back mobilising 👍👍👍
Very good exercise.
Glad you think so!
Thank you very much!
No worries! 👍
Good!!
Thank you! Cheers!
too good
👍🙏
good job thanks
Welcome!
Good job sir
Thanks!
Love you videos. Would be nice to have same exercises, but repeated for the required length of time as as is, viewers need to keep stopping the video . Thanks
Noted! Thanks for your suggestion!
Thank you.
👍
These exercises can be really beneficial for older people
👍👍👍
Super tip's
Thanks a lot
NO MATTER , HOW , OLD U ARE .!!! U NEED TO ( EXCERCISE) 🌴😎🌴....SOME , ( LIVE LONGER ) .....
💥🎇👍
Good work Mayor.
Thank you kindly
Whoever is reading this, I pray for you: a heart free of sorrow, a mind free of worries, a life filled with joy, an abundant source of financial wealth, a body free of disease disability and a day filled with God's blessings
Thank you. Same to you. Bless you.
Amen. Thank you and may God bless you indeed
Blessings 🎉🎉🎉👏🙏 and peace to you
God bless you
Amen
Thank you I try to do that every other day as well I'm 64 years old that helps me a lot some days I cannot do it some days I can
👍
Share tq 😊
🤝
its only for those who can afford ,to those who can not, im happy to see them i wish i can also
Why...I'm happy sat on the couch with a beer with my feet up...bliss.
😆🍺
❤❤❤❤❤
more vids about exercises in every people capability...its really helpful than watching those toxic vloggers out there...
Some wont appreciate this on the spot..but im sure they will search it some other time when they experincing some body pain...😂😂❤❤❤
👌
Amen 🙏! Amen 🙏!
🙏
Many thanks. I have severe steroid induced muscle myopathy. I can't do exercises without my muscles tiring very quickly. But I can do these! I have been trying very gentle exercise every day for the past 4 years with no improvement...in fact generally deteriorating. Hoping there might be some improvement with these.
I hope they help!🤞
I do yoga, wishnu pose. N its solve 90% my problem
Wish I could save this video.
Thank u for these excuses. I have just started today with your video. I'm 66 and have a heart problem.
Good on you!
Hi sir can we have a setup and posture video for students
Students who use tab for watching lecture and copy and pen
what should be the position of that tab at eye level or side of that note book 📓 and sitting posture if that students sit for 14-15 hrs and don't want any disease after 1-2 year
Thanks❤
And problems like here in our country there is high temperature so that causes too sweat
behind if sitting on a plastic chair
Posture...
th-cam.com/video/VmV4IN6EJQA/w-d-xo.html
th-cam.com/video/C9QJIuIXAp4/w-d-xo.html
Desk setup...
th-cam.com/video/riD8Xt8r1MQ/w-d-xo.html
You don't need to use a plastic chair
PLEASE PRINT A CHART OF THESE EXERCISE THAT WE CAN BUY AND HANG IN OUR ROOM.
Brilliant!
Y wife has been falling down lately I hope we can do these together. 👍
Doing them together is a great way to keep doing something proactive for your health
61 my legs muscles are think super tight because being machine operator many years and now truck driver many cramps and muscles twitching
What about running every morning at 5 am, lifting almost daily .10-14 miles per day at work. 60 aint that old!
💥Absolutely. 60 is nothing for many people. But for others, who aren't as fit and healthy, it's when issues start creeping in.
It's about prevention though too. I'm 54 and I do some of these exercises already, to stay young.
the chair needs to be against the wall to prevent from sliding back and causing a fall for seniors with serious mobility issue. just a thought.
Great comment!
Unless it's on carpet, it won't slide on carpet.
One Exercise to do how many times?
Until light fatigue.
Do about 10 of exercise 3
I'm 80 going on 40.😊
🙌
Thank you, am suffering in HSP(HEREDITARY SPASTIC PARAPLEGIA) disease...
Pls help me
is this ok for my knee replacement, i'm a senior 70
You'll have to ask your orthopedic doc that, sorry
All these steps are covered in our Five times SALAH ( Namaz) Alhamdulillah
Old man’s test. Put on your shoes in a standing position. 😊
Good one
I have a spinal cord injury. I get plenty of exercise just doing toilet transfers.
It'd be hard work!
2:30 I`m age 67, 30 kg over weight male and I did 66 squats in minute, year ago. Its equal with young normal weight man exellent result. I don`t training at all.
Wow! Awesome! That's way above average
all this exercise comes under 5 times namaz that is pray thank you .
👍
HOWBOUT I GET MY CARE GIVER TOODOOO IT FOUR MEEE. DOES THAT COUNT. GEEEZ, I'M EXAUSTED ALREADY. OHH NURSE!! OXYGEN PLEASE AND HURRY!!
😜🤣
I’m 65 and a few years back I was hit by a car. I was in a wheelchair for awhile. Now I’m at home and I need strength in my legs. Thank you
You're welcome. Hope it helps
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