You’ve spent your whole life moving and shaking, and now that you’re retired, your body’s whispering maybe it needs a rest.
Don’t believe it!
You want to keep the strength and mobility you have? You need to keep moving. It’s that whole object-in-motion-stays-in-motion thing.
No matter what your age or physical abilities, you can profit from exercise.
It can help you
- Sleep better at night
- Have more energy during the day
- Pump your circulation, so blood and fluids don’t pool in your legs and feet
- Build your immunities (i.e. avoid those pesky colds and flus)
- Build strength, endurance, flexibility, and balance—so you don’t fall!
We aren’t talking about running marathons (unless you want to. Apparently Fauja Singh ran one when he was 102!)
But no matter what condition you’re in, there’s physical activity you can do to maintain your strength—and probably even build on it.
So what can you do?
Exercises from Your Chair: How to Make TV Time Your Gym
You can do these workouts in front of the TV, at the dinner table, and even in the passenger seat of the car.
To start, keep your back straight, pulling your belly button in like you want it to touch your spine. This helps your posture, protecting your back and strengthening your core (i.e. balance).
- Neck stretches: Sit up straight, dropping your shoulders and raising your head like there’s a string pulling you taller toward the ceiling.
- Gently lower your head toward one shoulder, hold it there for a count of five, then bring it back up straight.
- Repeat toward the other shoulder.
- Lower your head toward your chest and hold for five and back up.
- Lower your head backwards toward your spine for five and back up.
- Slowly roll your head forward from shoulder to chest to other shoulder and back to chest
- Shoulder circles
- Try it with arms stretched out wide and then with arms bent at the elbows
- Roll them forward…backward…
- Throw in some shoulder shrugs, holding your head tall and pulling your shoulders up to your ears
- The Fred Astaire: Toe and Heel taps
- One leg at a time, point your toe out in front of you
- Tap your toe to the floor, then tap your heel.
- Repeat with the other leg.
- Go back and forth doing each leg ten times
- For a challenge: Try writing the alphabet in the air with each foot
- Sitting up straight, lift your right knee, put it down, lift your left knee, put it down. Repeat ten times.
- Challenge: Try it with your eyes closed. (Yes, that sounds silly, but it’s good for your balance.)
- Lying down? No problem. Bicycle each knee toward your nose.
- Leg lifts:
- Lean back in your chair, holding on to the arm rests or the bottom of your seat.
- Slowly, lift one leg straight out (not bent) and lower it, then repeat with the other leg
- Super challenge: Do both legs at the same time. Or lean back even further for more tummy work.
- Arm Presses:
- Arms out to your sides, bend your elbows and raise your hands till your upper and lower arms are at a 90-degree angle. (elbows pointing out, hands at ear level)
- Draw your arms together till your hands and elbows touch in front of your face and then pull them back out to the side again. Repeat 10 times
- Arm Rows:
- Lean forward, elbows slightly in front of you, arms bent
- Pull your arms back so your elbows are sticking out behind you and your arms are at your sides
- It’s a Bird, Plane, AND Superman—Flys:
- Let your arms hang at your sides and then lift them up to ear height like bird or airplane wings. Lower them.
- Lift them in front of you like Superman. Lower them.
- Repeat both movements 10 times
Take a Stand: Exercises to Keep You Up on Your Own Two Feet
Yes, these can be done in front of the TV, too.
While these exercises seem simple, they are great for improving knee joints, muscles, and, of course, the all-important balance.
- “Look, Ma, no hands” Stand and Sit:
- Cross your arms across your chest so you can’t push off the chair arms.
- Without using your arms, see how many times you can stand and sit in one minute.
For these next exercises, feel free to lightly hold onto a countertop or the back of chair. Do each set ten times.
- Slow Marching:
- Stand on your left foot and raise the right knee in front of you. Then repeat standing on your right foot and lifting your left.
- Keep this slow motion so you really work your balance. (For this one, fast is not)
- Foot Raises:
- Stand on one foot and raise the other foot behind you 90 degrees so it’s parallel to the floor. Lower that leg and repeat with the other.
- Again, be the turtle—slow and steady.
- Kick Sideways (standing hip abduction):
- We aren’t talking about a Karate chop. Just a gentle straight leg lift.
- Do one leg ten times before switching to the other leg.
- Keep your upper body straight and tall and don’t let your hip bend. Just move your leg.
- Kick Backwards (standing hip extension)
- You can make this a gentle kick or even a pulse.
- Tandem Stance (Not just for sobriety tests anymore.)
- Stand straight and slowly put one foot heel-to-toe in front of the other.
- See how long you can hold the position without holding on to the counter. Or try to just touch the counter with your finger.
- Focusing your gaze on one spot in front of you will help you balance!
For a real challenge, try all these standing exercises with your eyes closed. (Be sure you have support nearby if you need it.)
If you need visual descriptions of these exercises plus a few more, check out this video created by two Physical Therapists.
Up & At ’Em: Easy Aerobics
- Walking: Yep, you knew it was going to be a suggestion. It’s easy on the joints, great for you, and versatile.
- Get outside, use a treadmill, or join find a local indoor mall for their Silver Sneakers clubs.
- If you need to stop and rest, try to walk five more steps before you do. Time how long or how far you walk and try to extend it just a bit each day.
- Stair Steps: This Stair step video by ReddyHP video is great. The basics?
- Have someone near by or a counter for support
- Face a steady stool and stand with both feet securely on it.
- Step down with one foot and back up, repeating ten times. Then do it with the other leg.
- Then stand sideways on the stool and step one foot off like your stepping off a curb.
- Tai Chi: It’s slow and relaxing but builds your balance, flexibility, and strength.
- Dance Steps: Because exercise doesn’t have to be boring. You can even be this guy. (He’s had more than 2 million views!)
- Swimming: Yes, you need access to a pool, but it’s great for you.
- It builds coordination for your whole body and improves balance because it uses all your muscles.
- It’s easy on your joints.
- It improves your lung capacity and flexibility in your neck, shoulders, hips, arms, and legs.
- It’s a great alternative when land-based exercises are difficult.
- AND it doesn’t increase your blood pressure because the water keeps your body cool while you’re exercising.
There you have it. Exercises for any level of mobility.
But just reading about them only works your brain muscle. So time to get moving! (*wink*)
Guest post written by Elizabeth Daghfal