As you get older, daily tasks like lifting a bag of groceries into or out of your trunk, reaching for dishes on a high kitchen shelf or turning and standing to get out of a car may start to feel harder.
Staying active can help and you don’t need a gym membership or fancy equipment. All you need is a few minutes a day and a little space at home for some simple exercises. That way, you can help your body stay strong, flexible and balanced so you can keep doing the things you love.
“Moving intentionally with purpose helps you do your regular day-to-day activities with more ease. You'll feel more balanced when you’re navigating curbs, you won't fatigue as quickly when you have multiple errands to run and you’ll have enough strength to pick up your grandchildren,” said Kimi Steward, a physical therapist with Banner Physical Therapy.
The exercises listed below support the muscles and joints you use every day, so you can move with more confidence.
Why does staying active matter?
“As we age, we tend to decrease in all aspects of fitness, like muscle mass and strength, balance, flexibility and endurance. The old saying, ‘If you don't use it, you lose it,’ really does apply to our physical abilities over time. It is not age that does it, but our lack of practice and movement that decreases our fitness level and makes us more susceptible to injury, illness and poor recovery,” Steward said.
How does a strong core help older adults?
When your core is strong you can balance better and your body is more stable. Strong muscles throughout your abs, back and hips make it easier to do everyday movements like walking or standing up. A strong core also supports your lower back and helps prevent falls.
Try this: Standing marches
- Hold onto a chair or counter for support if needed.
- Stand tall and slowly raise one knee up toward your chest.
- Lower it and repeat on the other side.
- Do 10 to 15 marches on each leg.
This movement wakes up your core muscles and improves your balance.
What benefit do you gain from strong shoulders as you age?
Reaching, especially overhead or behind you, can be harder when you get older. Keeping your shoulders flexible can help you move more easily.
Try this: Arm circles
- Stand with your arms at your sides.
- Raise one arm slowly in a big circle, up and over your head.
- Complete 10 to 12 slow circles then switch arms.
- Keep your body still — just your shoulder should move.
This exercise improves your range of motion and reduces stiffness.
How can older people strengthen their legs for lifting and climbing?
Your legs help you do things like pick up items off the floor, use stairs or get in and out of a car.
Try this: Hip hinge
- Stand with your feet hip-width apart.
- Gently bend your knees and lean forward at your hips.
- Keep your back straight as you feel a stretch in your thighs.
- Return to standing and squeeze your glutes.
- Repeat 8 to 12 times.
This exercise strengthens your back, hips and legs to support daily lifting and bending. Keeping your hamstrings strong can help with stability and mobility.
How do stronger ankles help with aging?
Weak ankles can impact balance. Your ankle mobility plays a big role in walking comfortably and avoiding trips or stumbles.
Try this: Toe taps
- Sit on a chair with both feet flat.
- Lift your toes off the floor while keeping your heels down.
- Lower and repeat for 10 to 15 taps on each foot.
- You can add a towel for light resistance.
This move helps keep your ankles strong and flexible.
Why is grip and hand strength important for seniors?
Strong hands help with everyday tasks like turning doorknobs, opening jars or holding onto a railing.
Try this: Towel squeeze
- Hold a small towel or washcloth in one hand.
- Squeeze tightly then release slightly without letting go.
- Repeat squeezes for 20 seconds.
- Do 2 to 3 rounds with each hand.
This exercise helps improve grip strength and coordination. Strengthening your hands and wrists can help improve fine motor skills and prevent stiffness.
What exercises help improve daily functioning?
Steward shared some exercises you can do to help with everyday activities:
- When you stand up from a chair don’t use your hands to push up. This helps maintain power in your legs.
- Practice balancing on one leg, or if that is difficult, with your feet one in front of the other, heel to toe. This may improve your balance and help prevent falls.
- Stretch your hips so you have enough hip flexibility to put on and take off your socks and shoes comfortably.
How can older adults get started with exercise?
These tips can help you work movement into your routine safely:
- Always check with your health care provider before starting any exercise program. “Exercise stresses your body, and you want to make sure you’re challenging those systems safely,” Steward said.
- Begin with one or two exercises per day.
- Go at your own pace. It’s more important to be consistent than to exercise intensely.
- Wear supportive shoes and use a stable surface for balance.
- Drink plenty of water to stay hydrated.
- Stop if you feel pain and talk to your provider if you have any health concerns.
- If you have aches, pains or physical limitations, see a physical therapist. “A physical therapist can get you started on a program to recognize and address which of your muscles are weak, which are tight and where to start in your physical journey,” Steward said.
- Look for other ways to add movement to your life. “Find activities that motivate you like a dance class, a walking group or a community hiking group. Finding a supportive group and activities you enjoy will help keep your fitness motivation on track even if you don't feel like exercising on a certain day,” Steward said.
What if I have bone or joint problems?
You might still be able to move and exercise safely if you have been diagnosed with joint disease, slipped discs or arthritis.
“It may feel like the only options are medication or surgery. But often, the right type and intensity of physical activity can help reduce your symptoms and keep you moving pain free for most of your lifetime. All is not lost, and it is never too late to start,” Steward said. Talk to your health care provider about your goals.
The bottom line on exercise and aging
Movement and exercise can help keep your body strong and healthy as you age, so you can feel good and stay independent.
If you would like personalized advice that can help you move more easily, reach out to your health care provider or an expert at Banner Health for personalized care plans and resources to keep you living well.
