Aging comes with several functional and physiological challenges, such as decreased muscle mass, flexibility and general mobility. These are also things that can contribute to things like frequent falls, a loss of balance, frailty and even disability.
While we can’t reverse the aging process, aging adults can do things to minimize the risk of developing certain conditions and becoming weaker as they continue to age. Good ones to try include total body workouts — which aim to build strength and improve their overall quality of life.
Read on to learn more about the total body workouts you can do at home for optimal health as you enter your golden years. You can even print out this page to give to an aging loved one!
The Best Total Body Workouts for Aging Adults
By the age of 75, most people will have lost at least a quarter of their muscle mass, and it’s mostly due to inactivity. For all seniors, strength training can:
- Build and maintain muscle mass and strength
- Help to maintain bone density
- Improve balance and coordination, reducing the risk of falls
- Improve overall mobility — also reducing the risk of falls
- Maintain the ability to carry out everyday activities, such as using the restroom, getting dressed, cooking, cleaning and gardening
Strength training is also easy to fit into your daily or weekly schedule, as it only requires up to 30 minutes of your time.
Below are the top total body workouts seniors can do at home with ease:
Wall Pushups
Pushups are incredibly effective for both strength and cardiovascular health, and they target your arms, chest, shoulders and back. Many seniors find regular pushups quite difficult to perform, so this modified version — the wall pushup — is an excellent way to reap the same benefits without having to get down on the floor.
- Stand arm’s length from a wall with your feet just under your hips.
- Place your palms on the wall, keeping them shoulder-distance apart and at the same height as your shoulders.
- Slowly bend your elbows and allow your body to lean forward until you’re as close as you can get to the wall, being sure to maintain a good posture throughout.
- Push back to your starting position and repeat.
Repeat this exercise for four sets of 10 reps each day. Eventually, you’ll be able to add more or move to the floor for traditional pushups.
Shoulder Presses
Shoulder presses are another effective exercise that helps maintain your upper body strength and improve your mobility. This exercise requires however much weight you can lift comfortably, and you can perform it while sitting or standing.
- Sit or stand with your feet shoulder-width apart and weights in your hand.
- Raise your shoulders around your ears.
- Bring your shoulders down and backward.
Repeat this exercise for 10-20 repetitions
Hip Bridges
Hip bridges are great for your back, upper legs and hips, as these muscle groups work together to support you when going up and down stairs, using the restroom, picking things up from the ground and maintaining your overall balance. You don’t need any equipment for this exercise, although you may want to use a yoga mat or towel.
- Lie on your back with your hands apart at your sides, your knees bent and your feet flat on the floor. Make sure your foot placement aligns with your knees.
- Raise your knees, forming a straight line from your shoulders to your knees.
- Pull your belly in towards your spine and squeeze your core.
- Hold this position for up to 30 seconds, and then return to the starting position.
Squats
Squats are another excellent lower body and core exercise that will increase your strength and flexibility from your glutes to your calves.
- Stand with your feet hip-distance apart and toes pointing forward.
- Lean slightly forward to engage your abdominal muscles and bend your knees until you are in a “sitting” position.
- Hold for up to five seconds, and then slowly return to the starting position.
You can modify this exercise by using an actual chair, squatting down to actually sit on the chair before returning to the starting position. Eventually, you won’t need the chair.
Step-Up
The step-up is an exercise that will strengthen your lower leg muscles to support the knee. However, if you have knee problems, it’s best to consult with your primary care physician regarding what exercises you can do to strengthen and support your knees.
- Using an aerobics step or your stairs, stand in front of the step.
- Step up first with your right foot, and then bring your left up onto the step.
- Now, bring your left foot back down, keeping your right foot on the step the entire time.
- Do 12 repetitions with your left foot before switching legs.
You’ll want to start by doing one set of 12 reps for each leg. Eventually, you’ll be able to add repetitions as you become stronger.