Exercise Routines for the Elderly

Here are a few different exercises that range from beginner to advanced. These are specifically designed for the elderly, but anyone can benefit from these muscle-toning exercises. If you've been told by your doctor to "use it or lose it," then get started slowly with these stretches and movements, and then graduate to more cardio-pumping, toe-tapping steps.

Beginner: The Seated Core Stretch

It is advisable for any beginner, especially an elderly person, to start all physical activity slowly. This stretch is performed while sitting down. It is designed to warm up your core: the side abdominals (the external and internal obliques) and back. If you do not feel a challenge, you can also do this exercise standing up.
Sit up straight with both feet on the floor. Your head is erect, and keep your eyes focused on the wall in front of you.
Raise both arms over your head and interlace your fingers. While keeping your neck and spine in line, slowly lean towards the right, keeping your hands high above your head. Come back to center. Now slowly lean over towards the left. The key is to move slowly and only lean as far as you comfortably can. Stay in control and keep your abdominals tight---this will support your back.
If this is too difficult, you can alternate hands. For example: When stretching to the left, keep your left hand on your lap and only raise your right hand over your head. Do the opposite for the right side. 5 stretches on each side warm up your core, your abdominals and back.

The Standing Twist

This exercise can also be performed by sitting, but your range of motion is greater if you are standing. It's another core strengthener.
Stand with feet hip width apart, arms out to your sides. Keep you neck in line with your spine (don't turn your head). Rotate your waist gently to the right, your arms will follow. Keep your hips still. The movement is in the waist only. Now come back to center. Rotate to the left. You will feel a great stretch throughout the upper and lower back.
Come back to center again. Complete rotation 10 times on each side. For added support, you can hold a medium exercise ball in your hands with your arms extended straight in front of you as you turn.

Intermediate: Stand Up Toe Reach

This movement is a little more advanced and requires a bit of balance. If you have balance issues, you may want to stick to the seated exercises.
Standing with feet hip width apart, lift your arms out to your sides and bend the elbows. Fingers should be pointing towards the ceiling. In one smooth motion, bend the right knee up as you twist your waist to the right, touching your left elbow to your right knee. Return to starting position and lift the left knee up and twist the waist to the left, touching your right elbow to your left knee.
The goal is for the movement to be smooth and the elbow to easily touch the knee. If this is too difficult, simply modify the movement and only twist as far as you can. Stay slow and keep the abdominals tight. This is a great cardio exercise because using large muscle groups (legs and arms) requires the body to work harder and this burns more calories. It's also a good movement for elderly individuals because the motions are low impact.

Advanced: Double Arm Reach and Leg Lift

This exercise is advanced because it requires balance and strength. Once you are comfortable performing the above exercises, then you can try this one. This is a core exercise that strengthens the lower back (lats) and rear end. To stay healthy, especially if you're older, a strong back is essential for preventing injury. This exercise targets that area.
Stand with feet together. Knees slightly bent. Arms relaxed at your sides. Stomach tight. Now raise both arms overhead and reach for the sky. At the same time, lift your right leg straight out behind you. While in this position tighten the glutes for support and hold the pose for 4 to 5 seconds. Return to relaxed position. Be sure that your knees are slightly bent. Do 5 repetitions.
Now switch to the left leg. Raise both arms and reach up while extending the left leg back behind you, keeping it straight. Tighten the glutes and hold the pose. Relax again. Try to do 5 repetitions on this side.
This exercise works your entire back and your glutes.

Summary

A strong "core" or midsection is what we all need, young or old. The muscles around your waist and your back act as a natural girdle for your spine. If they are strong, you are less likely to injure or strain your back while doing the everyday things that you love to do, like picking up your grandchildren! Your whole body will benefit from these core stretches if you do them every day.