SIMPLE AND EASY EXERCISE ROUTINE TO STAY MOVING !
Simple and Easy Home Exercise Program !
A Simple Exercise Program Can Prevent Age Related Decline
As the years go by, many of us start to feel the small changes that come with ageing, less energy, stiffer joints, and a bit of muscle loss. But here’s the good news, staying active is one of the most powerful ways to slow down those age related declines. Even better, you don’t need a fancy gym membership or high-intensity workouts to reap the benefits ! In fact, a simple and fun home exercise routine can help you stay strong, flexible, and energetic well into your golden years.
Ready to turn back the clock with a little movement? Let’s dive into some easy, at home exercises that can help you feel young, no matter your age!
Why Exercise Helps You Age Better
Before we jump into the fun stuff, let’s quickly cover why these exercises are so effective at delaying ageing. Regular physical activity can help,
Keeps muscles strong and prevents muscle loss (Which Happens Naturally as we Age).
Supports bone density, reducing the risk of osteoporosis.
Improves balance and coordination, helping prevent falls.
Boosts mood and mental sharpness (Feel Good Endorphins!).
Increases flexibility and range of motion, so you can keep moving with ease.
Now that we know why it’s important, let’s get started with some simple exercises you can do from the comfort of your home.
Warm Up to Get the Blood Flowing
Before any workout, it’s a great idea to warm up your muscles and get your heart pumping a little. Here’s a quick and easy warm up routine you can do in about 3-5 minutes,
March in Place: Stand up and march on the spot, lifting your knees high. Swing your arms as you go to get the blood flowing.
Arm Circles: Hold your arms out to the side and make small circles. Gradually make the circles bigger to loosen up your shoulders.
Hip Circles: Place your hands on your hips and make gentle circles with your hips to loosen up your lower back and hips.
Butt Flicks: Stand up and kick your heel towards you butt one at a time, balancing on one leg. Standing in front of a table for support.
Now that you’re warmed up, it’s time for the main event !
1. Chair Squats: Keep Your Legs Strong
Squats are one of the best exercises for building strength in your legs, which is key to staying active and preventing falls. No fancy equipment is needed, just use a sturdy chair!
How to do it:
Stand in front of a chair with your feet shoulder width apart.
Slowly lower yourself as if you’re about to sit down, but just before your bottom touches the chair, push yourself back up to standing.
Repeat for 10-12 repetitions for 2-3 rounds.
Tip: Keep your back straight and your knees aligned over your toes. Added weight or slow down the movement to make it harder.
2. Wall Push-Ups: Build Upper Body Strength
You don’t need to get down on the floor for push-ups. Wall push-ups (incline) are an excellent way to strengthen your chest, arms, and shoulders without putting too much pressure on your joints.
How to do it:
Stand facing a wall with your feet about a foot away from it.
Place your hands on the wall at shoulder height.
Bend your elbows and slowly lean toward the wall, then push yourself back to standing.
Aim for 10-15 repetitions for. 2-3 rounds.
Tip: Keep your core tight and your body in a straight line as you move.
3. Seated Leg Lifts: Strengthen Your Core and Hips
Strong hips and a stable core help maintain balance and prevent falls. Seated leg lifts are a simple yet effective way to engage those muscles.
How to do it:
Sit on the edge of a sturdy chair with your back straight and hands resting at your sides.
Lift one leg off the floor, keeping your knee straight.
Hold for a second, then lower it slowly. Repeat with the other leg.
Do 10-12 lifts on each leg for 2-3 rounds.
Tip: Make sure your core is engaged and your posture is tall throughout the exercise.
4. Heel Raises: Improve Balance and Ankle Strength
Balance can decline with age, but this simple exercise can help keep you steady on your feet by strengthening your calves and ankles.
How to do it:
Stand behind a chair or near a wall for support.
Slowly rise up onto the balls of your feet, lifting your heels off the ground.
Lower back down slowly.
Repeat for 10-15 repetitions for 2-3 rounds.
Tip: For an extra challenge, try doing the exercise without holding onto the chair!
5. Standing Side Leg Raises: Strengthen Your Hips and Outer Thighs
Side leg raises help improve hip mobility and strengthen the muscles that support your pelvis, which is crucial for balance and walking.
How to do it:
Stand next to a chair or wall for balance.
Lift one leg out to the side, keeping your toes pointing forward.
Lower it back down slowly, then repeat on the other side.
Aim for 10-12 repetitions on each leg for 2-3 rounds.
Tip: Keep your torso straight and avoid leaning to the side as you lift your leg.
6. Arm Raises: Increase Shoulder Mobility
Arm raises are a great way to maintain shoulder mobility and strength, which is important for reaching, lifting, and everyday activities.
How to do it:
Sit or stand with your arms by your sides.
Slowly lift both arms straight in front of you until they reach shoulder height, then lower them back down.
Repeat for 10-12 repetitions for 2-3 rounds.
Tip: If this feels easy, you can hold light weights (like water bottles or bands) for an added challenge.
Cool-Down Routine with Stretching
After your workout, it’s important to cool down and stretch to keep your muscles flexible and prevent stiffness. Incorporate simple and safe stretches, targeting major muscles groups.
Keep It Simple, Keep It Fun!
The key to delaying age-related decline is consistency and the best way to stay consistent is to make exercise fun and easy. This simple home routine requires no equipment, can be done in just 15-20 minutes, and helps you maintain strength, flexibility, and balance. By staying active and moving every day, you’re investing in a future where you can continue to do the things you love, whether it’s playing with your grandkids, traveling, or simply enjoying life with ease.
Remember, you don’t need to start with all of these exercises at once. Try a few, get comfortable, and build from there. And most importantly, have fun!
Get In Touch
If you’re unsure where to begin or need help with a tailored program, consider consulting with an Exercise Physiologist. At JY Exercise Physiology, I specialise in creating personalised exercise programs that can be done in the comfort of your own home with minimal equipment.
Located in Upper Mount Gravatt and speak with an Accredited Exercise Physiologist now. Our free consultation provides an opportunity to discuss how I can facilitate your needs.
Call +61 421 967 711
Email jy.exercisephysiology@gmail.com
Apply now free consultation
