The Easiest Morning Workouts For Seniors to Try!
Winter makes it much more difficult for seniors to leave the comfort of their favorite chair or couch, and we know that it’s far more difficult to move around and find time to exercise in the meantime. One of the best ways to get motivated to do so, however, is right when you wake up!
Silver Sneakers has a great blog that offers workout ideas and videos to condition the most important parts of our body, the hips and thighs. These muscles and bones are essential to our mobility, yet can become frail and more prone to serious fractures due to falls as we age. This is why training them each day will help you not only lose calories, but strengthen the muscles and bones for life! Try these three routines out to try together:
Standing Hip Extensions
This is a simple movement that give you maximum benefit, as it trains the largest muscle in your body…your butt muscles (the gluteus maximus).
1) Stand up straight with either a wall, counter top or sturdy chair in front of you. If you’re doing this with a client, be sure they are supported by either surface.
2) Next, bend one knee, stay strong as you shift all your weight to this leg, and slowly begin to lift the other up behind you towards the ceiling.
3) Try doing this slowly with one leg 10 times, then switch to the other and repeat!
Side to Side Lunges
This is a workout you can do that will strengthen your hips, your knees, and hopefully reduce pain in these muscle and joint groups over time.
- Bend your knees and set your feet apart so that they’re hip-width apart.
- Next, strengthen your core, and step side to side slowly until to reach one end of the room.
- Repeat in the opposite direction.
- To increase resistance, place a band or extra-large rubber band around your legs above the knees. You’ll definitely feel it in your legs after this.
Marching in Place
You’ve definitely marched in place before, but did you know that the muscle in the front of your hips and knees greatly benefit from it? As Silver Sneakers mentions, these muscles can get very tight from sitting for long periods of time.
- Stand up straight with either a wall, countertop or sturdy chair in front of you. If you’re doing this with a client, be sure they are supported by either surface.
- Next, strengthen your core, raise one knee up to a comfortable level (ideally near your hip), and keep the leg and knee at a 90 degree angle.
- Finally, lower your leg, and repeat 10 times before switching legs.