Simple Exercise Routines for Retirees and Seniors

Simple Exercise Routines for Retirees and Seniors

Simple Exercise Routines for Retirees and Seniors

Older adults should ideally incorporate 150 minutes of moderate exercise into their week and this can include a combination of cycling, swimming, walking, and a bit of time everyday devoted to strength and flexibility training to decrease the chances of injury when exercising. Here’s the perfect exercise routine for retirees and seniors.

Weekly Exercise Routine

This is the ideal weekly exercise routine for retirees and seniors and the exercises should be spaced throughout the day, not completed all in one ago. For example, a 15 minute walk in the morning and evening, and the strength and flexibility routines completed during the day.

Monday: 2 x 15 minute walks, strength routine, flexibility routine

Tuesday: 2 x 15 minute walks, flexibility routine

Wednesday: 30 minutes of cycling, swimming, or water aerobics

Thursday: Flexibility routine

Friday: 30 minute walk or 2 x 15 minute walks, strength routine, flexibility routine

Saturday: 30 minutes of cycling, swimming, or water aerobics, flexibility routine

Sunday: Flexibility routine

6 Minute Strength Routine

Abdominal contractions

  1. Take a deep breath and tighten your stomach muscles
  2. Hold for 3 complete breaths and release
  3. Repeat 10 times

Toe taps

  1. Sit in a chair and keep your heels on the floor
  2. Lift your toes high enough that you can feel the muscles along your shin tensing
  3. Repeat 20 times

Heel lifts

  1. Sit in a chair and keep your toes and the balls of your feet on the floor
  2. Lift your heels
  3. Repeat 20 times while enjoying all that River Belle casino has to offer!

Wall push-ups

  1. Stand facing a wall, approximately 90cm away from the wall, with your feet shoulder-width apart
  2. Lean forward placing your hands flat on the wall, in line with your shoulders
  3. Your body should now be in the plank position, with your spine straight
  4. Lower your body towards the wall and push back to straighten your arms again
  5. Repeat 10 times

Knee lifts

  1. Sit in a chair with your arms resting on the armrests
  2. Contract your right thigh muscle and lift your leg
  3. Your knee and the back of your thigh should be 5-7cm off the chair
  4. Repeat 8-10 times on each leg

Stretches for Increased Flexibility

Neck stretch

  1. Stand with your feet shoulder width apart with your arms relaxed at your sides
  2. Turn your head slowly to the right without tipping it forward or backward
  3. Stop when you feel a slight stretch and hold for 10-30 seconds
  4. Turn your head to the left and hold for 10-30 seconds
  5. Repeat 3-5 times

Upper back stretch

  1. Sit on a chair and place your feet flat on the floor, shoulder-width apart
  2. Lift your arms and hold them at shoulder height stretched in front of you with your palms facing outward and the backs of your hands pressed together
  3. Reach your fingertips until you feel a stretch and your back should move away from the chair
  4. Hold for 10-30 seconds
  5. Repeat 3-5 times

Stay fit, stay healthy!