According to the World Health Organization (WHO), approximately 3.2 million deaths are attributed to the lack of physical activity. Exercising is extremely important for people of every age group. However, physical activity is especially required for senior citizens, as it can reduce the risk of several cardiovascular diseases.

With age, the human body tends to become stiffer over time. The muscles surrounding the heart, the arteries, and joints turn rigid, thus resulting in an increasing amount of pain during movement. Moreover, age can further have an impact on weight as well. With time, the body’s metabolism rate slows down, which leads to an increase in body mass.

Keeping this in mind, seniors are required to integrate a little bit of physical activity into their daily routines. It is important to choose an exercise plan that does not result in an injury or cause any further damage. Therefore, before starting with a workout plan, consulting with a medical practitioner is important.

If you are looking to prepare a workout plan for your loved one, you can go through the following exercises. These workout plans are safe, easy to perform, and effective for individuals over the age of sixty.

Exercise 1: Weight Shifting

The weight shifting exercise improves the balance of senior citizens. Balance regulation exercises can help elders by facilitating the burn of calories, while also reducing the risk of falls. In fact, a piece of Harvard research discovered that exercise plans featuring balance training reduced the risk of falls by approximately forty percent. This shows that balance training is extremely important for seniors.

To perform the weight shifting exercise, you can teach the ensuing steps:

1. Stand upright, feet apart, with the weight distributed equally on both feet.
2. Allow the hands to fall at the sides naturally.
3. To add a bit of convenience, you can place a chair in the front to grip onto.
4. Transfer all the weight to the right side, and lift the left foot a few inches above the floor.
5. Hold the position for at least ten to thirty seconds.
6. Return to the initial position.
7. Repeat steps 3, 4, and 5 with the left side.
8. Perform this exercise three times for each leg.

Exercise 2: Tiptoe Training

Tiptoe training is another beneficial exercise for senior citizens. It serves the purpose of regulating balance, as well as strengthening the feet, calves, and legs. Tiptoe training can also help with relieving back pain, as it arranges the body in its naturally intended posture. To carry out tiptoe training, you can take the following steps into consideration:

1. Stand upright behind a chair, counter, or sturdy flat surface for support.
2. Place the hands flat on the surface.
3. Lift the heel up to stand on the tiptoes.
4. Hold the position for at least ten seconds.
5. Return the heel back to the ground.
6. Repeat the process ten times.

Exercise 3: Knee Lifts

Even if your loved one is unable to stand for long durations, they can still perform physical activity. One of the most effective sitting exercises for senior citizens is knee lifts. Knee lifts engage the thighs, as well as the lower abdomen. To perform this exercise, you can direct your loved one to follow the ensuing steps:

1. Remain seated in a chair, with the arms resting on the sides. (Note: avoid gripping the sides of the chair)
2. Engage the right quadriceps muscle and lift the right leg.
3. Ensure that the knee and the back of the thigh are lifted 2-3 inches from the seat.
4. Hold the pose for three seconds and then lower the leg.
5. Repeat this motion twelve times with the right leg.
6. Repeat the same steps with the left leg.

Exercise 4: Toe Taps

Another exercise that can be carried out while sitting is toe taps. Toe taps strengthen the lower body, particularly the quadriceps, hamstrings, glutes, hip flexors, and calves. Toe Taps can also strengthen the core, which can ultimately reduce back pain, improve the balance, and provide better flexibility to the trunk. Generally, the exercise can take around thirty seconds to a minute, which means that it will not wear your loved one out.

Toe taps are extremely beneficial for the older population, as it can increase the heart rate and burn calories. As a result, they can reduce the risk of encountering cardiovascular diseases. Additionally, as this exercise targets the lower body, it can enhance the ability to climb the flights of stairs.

To perform toe taps, the ensuing steps can be followed:

1. Remain seated in a chair in an upright position.
2. Keep the heels on the floor, and lift the toes high.
3. Gently bring the toes back to the ground.
4. Repeat the exercise at least twenty times.

Exercise 5: Tension Relief (Upper Back)

Forming the habit of stretching is extremely important, especially for senior citizens. Stretching works on improving the range of motion, which further enables the elder population to painlessly perform the tasks of daily living. For instance, after integrating stretching in the workout plan, seniors can perform activities with ease, such as reaching a higher shelf of the closet.

To attain tension relief in the upper back, the following operations can be performed:

1. Remain seated in a chair, with the feet flat on the ground. Make sure that the feet are separated by the shoulder-width difference.
2. With shoulders relaxed, stretch the arms out front at the shoulder height. Certify that the arms are parallel to one another, with the palms facing outwards, and the back of the hands pressed together.
3. Extend the fingertips until a stretch is felt.
4. Hold the post for at least ten to thirty seconds.
5. Repeat this exercise five times.

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