According to the CDC, falls are the leading cause of injury for seniors. There are many things that can lead to falls, but poor fitness and mobility are clear factors. Seniors should always strive to maintain a base level of fitness to reduce their risks of falls.
Fitness doesn’t have to mean lifting heavy weights or participating in intense cardio. Even simple mobility exercises for seniors can make a big difference.
Not convinced or not sure where to get started? Let’s talk about it! Read on to learn all about mobility exercises that can improve the quality of life for seniors.
Importance of Mobility Exercises for Seniors
So why do seniors need to worry about mobility and flexibility exercises? So many “age-friendly workouts” revolve around mobility rather than strength or endurance. Are these low-impact physical activities really that helpful?
Mobility exercises are crucial for seniors as they:
- Improve balance and reduce fall risk
- Enhance flexibility and range of motion
- Increase strength and endurance
- Promote better circulation and cardiovascular health
- Enhance cognitive function and mood
- Increase independence and confidence
While seniors can partake in higher-impact activities, many may not have the ability right away if they haven’t been living active lifestyles in the past. These gentler exercises improve senior mobility and health without putting too much strain on the body. They also prepare seniors for more intense exercises in the future should they choose to pursue them.
Good Mobility Exercises for Seniors: By Category
So now that you know the importance of mobility exercises for seniors, let’s talk about specific exercises seniors can do either in their own homes or in senior fitness classes. Note that these are all accessible for most seniors. However, seniors who require mobility aides may need to make modifications or exercise with supervision.
Here’s a quick rundown of some popular mobility exercises in their own categories. If you want to improve senior mobility, give them a try!
Lower Body
When doing lower body exercises, seniors are going to focus on their hips, knees, and hamstrings (for the most part). It’s not necessary to go all the way into each movement if it causes pain. Seniors can work their way up until they’re able to complete the movements without pain.
Let’s start with chair squats. Seniors should stand in front of a chair, slowly sit down, and stand back up. Seniors can hover over the chair or sit completely depending on their comfort level.
Let’s move onto leg raises. Seniors should lift their legs off of the floor, straighten them, and lower them. Seniors can do this while standing or while laying down, and the latter also activates the core effectively.
Ankle rotations are simple and good for ankle mobility. Seniors should lift their feet and rotate their ankles clockwise and then counterclockwise. They can do this while standing or sitting.
Heel-to-toe walking can be done as a standalone activity or as a brief exercise during a normal walk. Seniors should walk along a straight line, placing their feet heel-to-toe as they step. This is good for hamstring flexibility and ankle mobility.
Upper Body
Many people of all ages neglect upper body mobility. While it’s not as beneficial for preventing falls and injuries as lower body mobility, seniors should aim to be mobile all over. So, what upper body mobility exercises should they try?
Start with simple shoulder blade squeezes. Seniors should stand or sit and squeeze their shoulder blades together as if they were flexing wings and trying to get them to touch. This can feel strange at first, but repeat it a few times as long as it isn’t uncomfortable.
Arm raises can be good for mobility as weell, and they can also help seniors build strength. Seniors should hold their arms straight and then raise and lower them. They can do this in front of their bodies or to the sides. It works different muscles depending on where the arms are held.
Push-ups are great for strength and mobility, but what if seniors aren’t ready for them? Wall push-ups are a good alternative. Seniors should stand, place their hands on the wall, and do a pushing motion. Single-arm wall push-ups are a good step up from this as well.
Chest stretches feel amazing, and they’re good for mobility and prepping for chest presses or flies. Seniors should stand in a doorway, placing one or both hands on the frame. They should then gently lean forward until they feel a stretch.
Balance and Coordination
Balance and coordination are crucial for preventing falls. These exercises and skills put a gentle strain on the core and help with practical activities like bending over to pick things up and even doing household tasks. They’re common in senior fitness classes for that reason.
Single-leg standing is an easy way to work on balance every day. Seniors should stand, lift one foot, and hold the pose for 10 to 30 seconds. For an extra challenge, they can close their eyes.
Reaction training can be great for coordination (and mental stimulation). Seniors should stand and react to verbal cues (such as “step forward” or “squat down”). This is a fun way to keep active and train your brain.
Certain fitness activities, such as tai chi, pilates, and yoga, are also incredible for balance and mobility. They tend to be beginner-friendly, and it’s easy to find suitable modifications, even if you’re in an upper-level class. Starting with a low-impact class like that is one of our top senior fitness tips.
Try These Mobility Exercises for Seniors
These mobility exercises for seniors can help seniors stay strong, mobile, and active well into their golden years. They’re gentle enough for beginners, and they’re great entryways into a more active lifestyle if seniors choose to progress.
Seniors who want to live a happy, healthy, and social lifestyle should consider senior living communities. They’ll spend their best years surrounded by other seniors with whom they’ll form bonds and friendships. Why not live in comfort?
At Quintessence in Albuquerque, NM, we aim to provide a comfortable and relaxing community for seniors to enjoy, full of great amenities. Schedule a tour today.
