If you’re looking for exercises to improve your strength, balance, mobility, and function as you get older, you’ve come to the right place. As we age, strengthening the muscles in our body is more important than ever — strength training is one of the most effective ways to prevent sarcopenia, or the loss of muscle mass. It can also help build stronger bones and improve your balance and stability, reducing your risk of falls.
If you’re a complete beginner or are returning to exercise following a long break, the good news is that things don’t have to be overly complicated. In fact, just using your bodyweight and performing a few simple exercises a few times a week can make all the difference.
Dr Nancy is a physical therapist who specializes in exercises for older adults, and in a video posted to her social media accounts, she shares the six exercises she prescribes to patients between 70 and 90 years old. All of the exercises can be completed from home, and all you’ll need is a can of food from your cupboard, a chair, and a tea towel.
These exercises focus on the lower body, but you’ll still be working your core muscles if you do them correctly. If you’re looking for a full-body workout, check out this strength and mobility routine from a 71-year-old fitness coach.
What are the exercises?
As mentioned, the exercises above can all be done using just your bodyweight. Here’s how to do them with good form:
1. Lateral step over
For this exercise, use a can of food from the cupboard and place it on the floor. Step to one side of the can, and stand tall, engaging your core with your hands on your hips. Lift one leg and step over the can laterally, then follow with your other foot. Then, repeat the move, stepping back to the other side. Aim for three sets of 10 reps.
2. Box squats
For this exercise, place a box on top of a chair. Ensure the chair is sturdy and doesn’t have wheels. Squat down, bending at your knees and keeping your core engaged until your glutes touch the box, then push down through your feet to return to a standing position, squeezing your glutes at the top. As you get stronger, make the box lower to the chair, then remove it entirely. To make the exercise easier, extend your arms away from the body. To make it harder, place your hands on your hips. Aim for three sets of 10 reps.
3. Standing hip extension
For this exercise, stand facing a wall and place both hands on the wall for support. Shift your bodyweight into one leg, and straighten the other leg, keeping your foot flexed, before taking the leg back and lifting it a few inches off the floor. Keep kicking back for 10 reps, then switch onto the other leg. Aim for three sets of 10 reps on each leg.
4. Single leg slides
For this exercise, you’ll need to grab a tea towel. Stand with your feet hip-width apart, and engage your core. Place one foot on a tea towel, and keeping a slight bend in both knees, slide the leg out to the side, then bring it back in, then slide it back behind you, moving slowly and with control. Keep the rest of your body still — it should only be the one leg that is moving. Complete 10 reps, then switch to work on the other leg. Complete three sets of 10 reps on each side.
5. Standing hip flexion
Standing facing a wall, place both hands on the wall for support. From here, engage your core and lift one leg off the ground, keeping a 90-degree bend in your knee to march your leg up towards your torso. Place the leg back on the floor, and repeat on the other side. Keep alternating sides. Aim for three sets of 10 reps.
6. Lateral toe taps
For this exercise, start with your feet hip-width apart and your core engaged. Place your hands on your hips. From here, lift one leg off the floor, point your toe, and tap the leg out to the side of your body. Return to your starting position, and repeat on the other side. Aim for three sets of 10 reps.
To make this workout easier, drop the number of sets — start by completing one, and work your way up. To make it harder, increase the difficulty of the exercises by increasing your range of motion — remove the box on the chair during the squats, or the size of the step in the lateral step overs.
This exercise will work the muscles in your lower body as well as your core, and test your balance and stability. A lot of the exercises will work one side of the body at a time, and you might notice the exercises are easier on one side. This is normal, and working on your weaker side can help correct any imbalances in the body, reducing your risk of falls.
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