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Health & Fitness 14 Low Impact Home Workouts for Seniors and Elderly People

18:00  17 may  2021
18:00  17 may  2021 Source:   womenshealthmag.co.uk

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Perhaps you've been wondering what the best workouts for over 50s or the best workouts for seniors are. Fair enough. Whether it's for yourself or for a loved one, the benefits of moving more as we get older are majorly important.

a person sitting on a sofa: Your complete guide to the best home workouts for seniors, including Joe Wicks workouts for seniors (aka the Body Coach). Read more at womenshealthmag.com/uk. © Fly View Productions Your complete guide to the best home workouts for seniors, including Joe Wicks workouts for seniors (aka the Body Coach). Read more at womenshealthmag.com/uk.

And, while home workouts and HIIT workouts at home are great when we're younger, they won't be suitable for everyone – especially those who are older and rely on gentle outdoor exercise for their health and wellbeing.

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With simple to follow low impact sessions, these 11 workouts for seniors (including the infamous Joe Wicks' workout for seniors) will get your joints moving, heart rate elevated and improve flexibility and strength.

At any age, it's important to keep moving and fortunately, there are lots of resources out there to ensure everyone can keep fit. Here are some of the best, followed by answers to your most common exercise for senior questions at the end.

14 workouts for over 50s and workouts for seniors

Remember, consult a doctor or a health professional if you're unsure about the suitability of any of these exercises before beginning a workout programme. These workouts are only a guide and should not be taken as professional medical or health advice.

1. Joe Wicks' workout for seniors, 10 minutes

  • Duration: 10 minutes
  • Equipment: None

Simple, gentle cardio exercises including knee raises and toe taps to get your heart rate up and your joints moving. The exercises are done for 40 seconds at a time followed by a 15-second rest.

2. Joe Wicks' chair workout for seniors, 10 minutes

  • Duration: 10 minutes
  • Equipment: A chair and a can of food (it can be anything!)

Gentle strength exercises including arm exercises and rotations to aid mobility and muscle tone.

3. Kayla Itsines' 14-minute low impact workout for seniors

  • Duration: 14 minutes
  • Equipment: Yoga mat (or exercise mat)

She's the Aussie queen of home workouts and Kayla Itsines' low-impact workout is perfect for seniors. A core-focused workout, you'll work through abdominal exercises such as dead bugs, Russian twists and mountain climbers.

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4. 15-minute workout for seniors

  • Duration: 15 minutes
  • Equipment: Two small hand weights (dumbbells are great) or filled water bottles you can hold comfortably.

A functional low-impact workout to directly help with day-to-day activities.

5. 15-minute low impact cardio workout for over 50s

  • Duration: 15 minutes
  • Equipment: None – chair optional

A cardio workout designed to get the heart rate up and work the full body.

6. 17-minute home workout for seniors

  • Duration: 17 minutes
  • Equipment: A stable surface to hold onto – kitchen counter or the back of a chair

This workout can be done in the kitchen and works on strength, mobility and balance.

7. 20-minute seated chair workout for seniors and elderly people

  • Duration: 20 minutes
  • Equipment: A chair

A low-intensity routine that can be done seated or standing to work your whole body.

8. 28-minute yoga flow for seniors

  • Duration: 28 minutes
  • Equipment: Yoga mat

Yoga with Adriene is famous for her accessible and simple to follow yoga flows. This one is just under half an hour and perfect for seniors.

9. 30-minute Pilates for seniors standing workout

  • Duration: 30 minutes
  • Equipment: None

Straight from 'The Girl with the Pilates Mat', this session is brilliant for those suffering from general aches and pains as well as improving balance and coordination.

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10. 33-minute chair workout for seniors in Gujarati and English

  • Duration: 33 minutes
  • Equipment: A chair

Follow along as PT Lavina and her mother in law work through some senior-friendly chair exercises. Follow along with Lavina's English or Sasu's Gujarati instructions.

11. 40-minute fun low impact workout for seniors and beginners

  • Duration: 40 minutes
  • Equipment: None

A fun and upbeat workout designed to get you working for longer. It's still low impact just for an extended period of time.

12. Seated exercises for seniors

  • Duration: 40 minutes
  • Equipment: None with the option of ankle weights.

A series of exercises designed to show what exercises are possible sitting down.

13. Standing exercises for seniors

  • Duration: 40 minutes
  • Equipment: None

A series of exercises designed to show what exercises are possible standing up.

14. Yoga flow for seniors

  • Duration: 7 minutes
  • Equipment: None

Designed to build strength, improve flexibility and boost balance this quick yoga workout for seniors is a great low impact alternative to vigorous flows.

Answering your over 50 workout FAQs

What are the best exercises for over 50s?

Anything that counts as moderate activity is brilliant for those who are 50+. This includes a brisk walk, a run, swimming, or gardening or some light resistance training.

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But, if you exercise at home, this could also be a home workout, like a yoga session, pilates, stretching, or resistance exercises. Anything that keeps you mobile and active.

What are the benefits of over 50s working out?

  • Improved sleep: Regular exercise is proven to aid sleep, which means more energy during the day and a longer, deeper sleep at night.
  • Enhanced mobility: Exercise is a key factor in improved flexibility, posture and mobility.
  • Mental wellbeing: A proven stress-buster, exercise is crucial in this time of social isolation. It's an easy, free way to boost your brain and your body.
  • Better overall health: Exercise is essential for maintaining good cardiovascular health and preventing bone density loss.

Can you build muscle over 50?

The answer to this is not only 'yes' but 'yes, you should'. While many people feel like it's inevitable to lose strength as you get older, this doesn't have to be the case.

One study found that older adults can build muscle mass with as little as forty minutes of strength training and resistance training twice a week.

Remember to start gently with bodyweight exercises or resistance bands and then build up to adding more weight as you go along. This progressive overload is the best way to build muscle safely while minimizing the risk of injury.

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