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Staying Fit at Home this Fall
Now that fall is here, you’ll likely spend less time outdoors – especially if the weather is cold and rainy! This means you’ll be in your warm, cozy home much more often. With a new season comes new changes, such as not exercising and staying active as much as you would during the spring and summer months.
However, it’s important to remain active and keep up with a normal exercise routine all year round to live a healthy, well-balanced lifestyle. In fact, research has shown that regular exercise will help you maintain the ability to live independently and reduce your risk of illness. So, how can you stay active indoors?
5 Workouts to Do at Home for Seniors
Luckily, there are many simple exercises you can do every day right from the comfort of your own home. Here are some easy exercises for seniors to do at home during this fall season:
- Arm Raises – These are great at-home exercises that can either be done standing up or sitting down. To complete an arm raise, grab some light weights or even a canned good, stand with your feet flat on the ground and raise your arms to lift your weights above your head. Try to complete two sets of 10 raises to begin and increase the number of repetitions as you strengthen your arms over time.
- Knee Lifts – This is an easy exercise for seniors and can be done while sitting down. Simply sit in a chair and maintain good posture to start. Extend your legs slowly to straighten your knees. Hold this pose for a few seconds, then lower your legs back to a bent knee position. Try to complete this simple exercise 10 times for each leg.
- Chair Exercises – There are many different ways you can use a chair to modify your workout and make it a bit easier on your knees. One of the most popular chair exercises are chair squats. To complete these, stand in front of a chair and use it as your guide before you begin. Keep your feet shoulder-width apart and slowly bend your knees like you’re going to sit down on the chair and then stand back up. Take your time and take breaks when you need to.
- Wall Push-Ups – This exercise is a great alternative to regular push-ups that can still effectively strengthen your arms and chest muscles. Begin by facing a wall and standing two feet away. Place your hands shoulder height on the wall, then bend your arms and bring your elbows in near your sides. Push against the wall to straighten your elbows out and then repeat this motion. Try to start with just 5 in a row and increase over time as you become stronger.
- Toe Lifts – This simple exercise can be done at almost any time or place. To begin, you’ll need to stand behind a stable surface, like a chair or counter. Place your hands on the surface and rise up as high as you can on your toes. Hold the raised position for a minute before returning to a standing position. Repeat 10 times and increase as you get more comfortable.
Live a Fit, Active Lifestyle at Episcopal SeniorLife Communities
At Episcopal SeniorLife Communities, we understand the importance of a fit and active lifestyle and that’s why we offer residents and seniors that live nearby the opportunity to participate in our Neighborhood Programs. These programs promote health and wellness through custom programming that includes nutrition education, a balance program, strength training, presentations and other senior activities.
We also understand the importance of staying active even while you’re at home, which is why we offer our Virtual Neighborhood Program. The program uses Zoom to connect you with instructors and classes in the comfort of your own home.
Contact us today at 585-546-8400 to learn more about in-person and virtual programming that is designed to help you stay active and engaged from the comfort of your own home.