February 25, 2021

Five Essential At-Home Exercises for Seniors

One of the most important parts of healthy aging is normal exercise. Staying in shape is never an easy thing to do, but the COVID-19 pandemic has added a list of new challenges when it comes to keeping active.

Elizabeth Kovar, Fitness Coordinator at The Summit at First Hill, put together five simple exercises that will strengthen your hip muscles and increase your balance. These workouts are easy to do from your home at whatever time fits best in your day.

Remember, always check with your doctor before starting any new exercise routine.

1. Sit to Stand

  • Keep both feet on the floor hip distance apart.
  • Use your hands on the arms of the chair to bring the body into a standing position.
  • Slowly lower the body back into the chair.
  • Complete 10 reps

   

2. Standing Side Leg Lift

  • Hold onto a stable surface.
  • Lift your outside leg until you feel a contraction in the outer glute and hip.
  • Return the leg back to center.
  • Complete a set of 12-15 reps on each leg.

   

3. Standing Leg Circles

  • Hold onto a stable surface.
  • Lift one leg at 90-degrees at the hip and move the leg lateral before returning it back to center (it is like drawing a circle with the thigh or leg). 
  • Work one leg at a time before switching sides. 
  • Complete 12-15 reps on each leg.

   

4. Standing March

  • Hold onto a stable surface.
  • Lift one leg at 90-degrees at the hip, like a standing march.
  • Then return the leg back to the ground. Work one leg at a time before switching sides. 
  • Complete 12-15 reps on each leg.

   

5. Hip Extensions

  • Hold onto a stable surface.
  • Sweep one leg behind you to the point where you feel a contraction from the glute
  • Return the leg back to center. Work one leg at a time before switching sides. 
  • Complete 12-15 reps on each leg.

   

Categories: General