As you age, staying active becomes increasingly important to maintaining your health. Whether you live at home, in assisted living, or in a skilled nursing facility, engaging in regular exercise can help prevent and manage chronic diseases. Below are five easy exercises to include in your daily routine.

Top Exercises for Seniors

1. Brisk Walks

Walking briskly is excellent cardio exercise that burns calories and helps maintain joints for better balance. One of the main advantages of walking is you can do it virtually anywhere. If you’re living in an assisted living facility, try walking around the lovely grounds for some fresh air. Walk around the halls indoors when the weather is poor. Start with five or 10 minutes three days a week and gradually work up to longer sessions. Aim to get at least 30 minutes in daily. 

2. Supported Lunges

Lunges are ideal for maintaining balance. Stand upright with one hand on a supportive object, such as a sturdy table. Bending your right knee, step your left leg back as far as you’re able, so that the ball of your left foot presses against the ground. Straighten your back leg without stiffening the knee. You should feel a gentle stretch in the thigh and hip flexors of your rear leg. Hold the position for a few seconds. Return to standing and repeat with the other leg. Try these in the morning to feel more limber throughout the day. 

3. Lower Body Stretches

Stretching the legs keeps you flexible. Stand and grip the back of a steady chair. Gradually raise one leg behind you, bending it at the knee. If possible, grab your foot or ankle with one hand. Hold there until you feel a light stretch in your thigh, release, and repeat with the other leg. Stretching helps you relax and makes it easier to fall asleep, so try this in the evening. 

4. Arm Raises

Lifting the arms builds upper body strength. Holding light weights in each hand, first raise the arms to shoulder level. Then, lift them straight up overhead, hold for a few seconds, and lower the arms completely. Repeat a few times. If you don’t have weights, try a somewhat heavy but graspable object instead, such as a water bottle. 

5. Point & Flex the Feet

Whether you live at home or in assisted living, sitting for extended periods is a common cause of health issues. Simply pointing and flexing the feet periodically throughout the day can get the blood flowing and build strength and coordination. Flex each foot at least five times.

Waynesboro Manor is an assisted living community serving the Augusta County, VA, and Shenandoah Valley region. They offer acres of outdoor grounds for residents to utilize for exercise and recreation. The well-trained and caring staff at this location provides a safe and protected environment where seniors receive proper medication management and professional support while maintaining their independence. To schedule a tour, call (540) 942-2250 or visit their website today.