8 exercises to do at home
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Hi @Franky !
Thank you for your comment.
To begin with, a lot of exercises can be done in a low-impact way, suitable for older adults, and can be modified and adjusted to each person's abilities and health conditions. For example, you can do:
- ordinary squats as described in the article above, but holding on to a chair and doing fewer reps.
- push-ups while on your knees, or push-ups against the wall: stand in front of a wall at arm's length, then lean towards the wall pressing your palms against it. Bend your arms, getting slowly closer to the wall without moving your feet, fix the position for a moment, then push yourself back to the initial position.
- calf raises, holding on to a chair, standing on your toes and keeping your back straight. This exercise helps improve balance as well as strengthens your legs, which can reduce the risk of falls.
For older adults, it is important to do three types of activities: strengthening exercises to stregthen the muscles, stretching exercises to improve flexibility and prevent the risk of a trauma, and aerobics - to strengthen your heart, lower cholesterol levels and improve balance.
Examples of strengthening exercises:
- squats and push-ups as desribed above
- arm curls: performing arm-curls with a bottle of water for example, if you don't have hand weights, can strengthen your arms and facilitate everyday movements, especially those involving carrying things like heavy bags, suitcases, or your grand-children 
You can do it while seated on a chair, or standing, holding your weight in your palm facing upwards and your elbow tucked in.
- you can also lift light weights in another way: raise your stretched arms over your head with palms facing forward; raise your stretched arms out to the sides, or in front of you.
Examples of stretching exercises:
- yoga, pilates and other low-impact exercises
- stretching exercises: stretching your legs by raising them sideways/backwards/forward and holding on to the chaire; sitting on the floor with your legs stretched before you close together, and trying to touch your toes; stretching your arms and your back by clasping your hands behing your back and leaning backwards, shoulders wide stretched. You can also stretch your back by clasping your hands with your arms stretched over your head and trying to reach as high as possible, stretching your shouders, arms and back.
I'd like to remind you to talk to your doctor before starting any physical activity, to avoid making movements that can lead to a trauma. Also, it is recommended to consult a specialist, or take up a stretching class or other, where a trained instructor can give you advice and help you make the most of your low-impact exercises.
Hope this will give you some ideas and motivate you to keep moving
Source: everydayhealth.com
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Hi @Mullys , thank you for your comment! That's true that some of these exercises are not suitable for everybody, it depends on the person's age, health conditions and general physical state. However, as I mentioned in my second comment in response to Franky, many of the exercises can be modified (even the plank exercise) and done in a low-impact manner. In any way, it is important to talk to your doctor or consultant who can help you adjust your physical activity to your condition.
Here is an article on physical activities that can help people with osteoarthritis: https://member.carenity.co.ukhttps://www.carenity.co.uk/forum/other-discussions/my-library-osteoarthritis/10-gentle-exercises-to-ease-osteoarthritis-symptoms-2031
I am also going to share an article on exercises designed specially for people with restricted mobility. You will see it in this discussion group "Good to know", once it is posted.
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Last activity on 07/10/2020 at 11:39
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Not everyone of us wants to or can get a gym/swimming pool membership. However, physical activity is important for maintaining health and good mood and can help us live longer.
Jogging, cycling or taking long or intensive walks is a great alternative, but we can also do some exercise at home! So when you don't feel like going out or the weather is nasty, try doing some of the exercises listed below.
It is not necessary to have a spare room for it, a small spot in front of the telly is enough to be able to move at ease. Another advantage, is that you can do these exercises whenever you want - early in the morning or late at night, and you do not have to depend on the gym's opening hours. Plus, it does not have to take long, and you can do whatever exercises you feel like doing, skipping those that are too difficult or that you must not do due to your health condition.
NB: as always, we strongly advise you to consult your doctor before taking up any physical activity to make sure it can do you no harm.
1. The Plank Pose
This yoga exercise is a great way to begin your workout routine and tighten your abs, back and thigh. Get down on all fours and position your hands directly below your shoulders, shoulder-width apart. Straighten your legs so that your body is in a push-up position, with the weight on the balls of your feet. Engage your core muscles and lift your torso so that it forms a straight line with your body. Make sure to keep your butt down. Hold this position for about 10 seconds. The stronger you become, the longer you will be able to hold the position.
2. Squats
Squats are one of the best exercises for building the muscles in your legs — glutes, quads, hamstrings, and calves — and an essential part of a workout routine. Here’s how: Stand with your feet hip-width apart. Your toes should be facing straight ahead, but can be angled outward slightly. Then, keeping your torso straight and your abs engaged, slowly bend your knees and lower hips toward the floor. Rise slowly.
3. Lunges
Lunges, like squats, exercise the muscles in your legs. Stand with one leg forward and one leg back. Bend your knees, lowering your body into a lunge position. Be sure to keep your front knee and back knee at 90 degree angles. Push on your heels and return slowly to your starting position. Beginners should do 8 to 10 reps and one to two sets as part of their workout plan. As you gain strength, add back lunges and side lunges to your workout routine.
4. Push-Ups
Push-ups are a great workout for free for the upper body. The key is using proper technique. Keep your feet together and parallel to each other. Tuck your toes under your feet. Try not to arch your back as you push up. Be sure to exhale as you straighten your arms. Do 8 to 10 reps. Increase the reps as you gain strength. Start with one to two sets and work up to more.
5. Bent Knee Crunches
This no-equipment exercise strengthens your abdominal muscles. Lie on your back with your knees bent. Put your hands behind your head and pull your elbows back. Exhale as you slowly curl your torso toward your thighs until your upper back is off the floor or mat. Hold for a count of three — add more time as you get stronger. Inhale as you lower your body back down to the mat. Your workout routine should include 10 to 12 reps and two to three sets to start.
6. V-Ups
Here’s another good ab exercise. Sit on the floor with your knees bent in front of you and your feet flat. Lean back on your arms with your palms on the floor behind you. Slowly, lift both feet off the floor — together or one at a time — so you’re forming a V. Hold for 10 to 15 seconds, then slowly extend your arms in front of you and hold for another 10 to 15 seconds. Do 10 to 12 reps and one to two sets as part of your workout routine.
7. Calf Raises
Don’t neglect your calves when choosing exercises for your workout routine. Stand straight with your feet hip-width apart. Keep your arms at your sides. Lift your heels off the floor and then slowly lower them. Be sure not to rock but rather tap your heels to the floor. (It’s good to do these holding 5 to 10 pound hand weights if you have them or a large can of food in each hand.) For variation, point your toes slightly out to the sides or slightly inward.
8. Mountain Climber Twists
Get into push-up position, making sure your arms are straight and the balls of your feet are on the floor. Keep your body still. Slowly lift your right knee toward your left arm and then back to the starting position. Repeat with your left knee, moving it to your right arm. Alternate sides with each rep. Do five reps to start and increase as you build strength through your workout routine.
Reps and Sets
Ultimately, the number of repetitions you’ll do for each exercise depends on your goal. If your goal is to lose weight, do more repetitions to make your workout routine more challenging. As you become familiar with each exercise and they become easier, add more reps and sets. Challenge yourself every time you do this workout routine by attempting more reps and sets than you did the last time.
What other exercises do you do at home or outside? Share your experience with other members.
Source: everydayhealth.com