Low impact weight bearing exercises for seniors.

AI Overview

How to Do Weight Bearing Exercises for Osteoporosis:

A ... Mild weight-bearing exercises for seniors include walking, seated or standing heel raises, and chair squats to improve strength and balance. Other options are wall push-ups, arm curls with light weights or resistance bands, and simple marching with high knee lifts. Always hold onto a sturdy chair or counter for support, and remember to listen to your body.

Lower body and balance

Chair squats: Stand in front of a chair with your feet hip-width apart. Slowly bend your knees to lower your hips as if to sit down, but stop before you do. Hold for a moment and then stand back up. Use the chair for support if needed.

Heel raises: While holding onto a counter or the back of a chair, lift your heels off the floor, balancing on your toes. Hold for a few seconds and then lower your heels slowly. You can also try toe raises, lifting your toes off the floor while keeping your heels down.

Marching: Stand and lift one knee up as high as is comfortable, then lower it. Alternate legs as if marching in place. Use a chair for support if needed.

Upper body and core

Wall push-ups: Stand facing a wall, place your hands flat on the wall slightly wider than shoulder-width apart, and bend your elbows to lean your body closer to the wall. Push back to the starting position.

Arm curls: You can do this with no weights or by holding light objects like cans of soup. Bend your elbows to curl your hands toward your shoulders.

Shoulder shrugs: While sitting or standing, slowly lift your shoulders up toward your ears, then relax them back down.

This can help with posture.

Important considerations

Start slow and be safe: Always have a sturdy chair or counter nearby for support to prevent falls.

Consult a doctor: Before starting any new exercise program, it is important to talk to your doctor to ensure the exercises are appropriate for your individual health needs.

Focus on your breath: Pay attention to your breathing throughout the exercises.

Listen to your body: Choose a range of motion that is comfortable for you and take breaks as needed.

Low-Impact Workouts for Seniors | Gateway Region YMCA Oct 10, 2019 — Squats are one of the best low-impact workouts for seniors since your feet never leave the ground over the duration of... favicon Gateway Region YMCA