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Balance and Stretching Exercises for Seniors and the Physically Less Active to Keep Fit

Updated on April 26, 2015

Senior Exercise Program DVD

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Balance and Stretching Exercises for Seniors

Balance and stretching or flexibility exercises are important for everyone, especially when people are not as physically active as they used to be. It is perhaps time to stretch some muscles to keep them flexible? Right, so do you exercise regularly? If you do, that is great to know and keep up with the good work!

But for those who will take the weather into consideration? Well, relax! I can understand that. Here, please look at some ideas of keeping fit in the comfort of your own home or even in your own chair.

If you feel stiff and have let your muscles to go 'lazy' on you, you must read on. I am just suggesting mild exercises that I am sure you can handle.

If you have not done regular exercises for a long time, just take it slow. Think of doing a little bit of warm-up exercises every day or every other day. Over time, your body will feel the difference and will definitely get the benefit of your effort.

Don't miss out on the chair exercises for seniors in the sections below.

Stretching Exercises for Seniors: You Can Stretch When Lying Down with a Stretch Strap

You can see more details in the section near the bottom of this page.
You can see more details in the section near the bottom of this page. | Source

Professional Stretch Trainer that Accommodates Users of All Heights

You can correctly stretch the 8 essential areas: : lower back; hamstrings; gluteal/hips; hips/legs/back following the instructional placard with information on 8 essential stretches.
You can correctly stretch the 8 essential areas: : lower back; hamstrings; gluteal/hips; hips/legs/back following the instructional placard with information on 8 essential stretches. | Source

Balance Exercises for Seniors

Sit and Be Fit. Start Today. You Can Do it! It is one of the Best Gifts that You Can Give Yourself.
Sit and Be Fit. Start Today. You Can Do it! It is one of the Best Gifts that You Can Give Yourself. | Source

Balance Exercises for Seniors: Sit and Be Fit 2 DVD Set - Highly Recommended Award Winning Course

Flexibility and Strength Exercise Inflatable Ball - These inflatable exercise balls are for strengthening core muscles to improve posture and help prevent back

Hands Free Great for Lower Body Stretching Set with Non-Slip Socks to Prevent Slips and Falls

Exercise Mat, 2 lb. wrist weights, 3 lb. ankle weights, Stretching Strap, Strap Cushion, headband, 1 pair of grip socks plus workout guide. Also suitable for people who are overweight, athletes and physical therapy patients for a complete workout.
Exercise Mat, 2 lb. wrist weights, 3 lb. ankle weights, Stretching Strap, Strap Cushion, headband, 1 pair of grip socks plus workout guide. Also suitable for people who are overweight, athletes and physical therapy patients for a complete workout. | Source

Chair Exercises for Seniors - Do You Know That You Can Keep Fit in a Chair?

You want to keep fit in a chair? It sounds great, doesn't it and you can do it! Stretching exercises are for you. You can follow this senior exercise routine:

Sitting or even sitting and watching TV does not have to keep you from keeping fit. When you start stretching or doing stretches, take it slow and let your body feel the benefit gradually.

Let's start with the upper part of your body. Here are 4 sets of exercises that may suit you. They are quite easy to start with.

Set 1: Shoulder Stretches

You can start with raising your shoulders up towards your neck. Keep them up for a few seconds, feel the stretch, then lower your shoulders to as low as you can allow them. Keep them down for a few seconds and let them feel the stretch.

Set 2: Head and Neck Exercises

When the annoying TV ads are on, it will be a great time to do exercise your head and neck. You must do this slowly and gently, and remember, no one is rushing you. Move your neck in a circular motion. You can start clockwise and then roll your neck anticlockwise or vice versa. You can also keep your head in one motion for a few seconds to stretch the neck muscles.

Chair Exercises for Seniors:

Exercises for the Elderly: You Can Start With This Short Video of Basic Chair Stretches/ Upper Body Exercises for Seniors

Balance Exercises for Seniors with Balance Trainer Disc

Wacces Athletic Inflatable Twist Massage Balance Board, 13", Purple
Wacces Athletic Inflatable Twist Massage Balance Board, 13", Purple

Balance exercises for seniors are important to keep you fit. With some help balance exercises will be made easier. This balance inflatable disc is used for sitting on to mimic the benefits of sitting on an exercise ball. It promotes an upright posture, trains balance and flexibility and strengthens back muscle. It is portable and save space against using a large ball. It is great for home flexibility exercise. This disc is 13 inch (33cm) in diameter. The top surface is knucked up for tactile stimulation and the bottom surface is smooth.

It is small, light and easily adjustable by adding or releasing air. The material is of heavy-duty latex free material. With it you can improve your posture and balance, and at the same time strengthen your back muscles.

 

Chair Exercises For Seniors: Follow this 10-minute Seated Exercise Program

Stretching Exercises for Seniors

Stretching aids like these are easy to install and you may need to use products to help you with stretching. I find these particularly useful. They include resistance band set that comes in a bag with door anchor, ankle strap and exercise chart. The different colored bands offer different levels of resistance from 4 to 75 pounds.

If you want to do flexibility exercises to relieve back pain and lateral knee pain, there are also tools available to replace a stretching partner if you have the need. They are handy when you do hamstring and hip stretch exercises without a partner.


Black Mountain Resistance Bands for Stretching Exercises at Home

Any band can be used together to create multiple levels of resistance from 4lbs to 75lbs.  The metal clips on bands can attach to soft-grip handles or ankle straps. A door anchor, a carry bag and ankle straps are  included.
Any band can be used together to create multiple levels of resistance from 4lbs to 75lbs. The metal clips on bands can attach to soft-grip handles or ankle straps. A door anchor, a carry bag and ankle straps are included. | Source

Senior Exercise Routine Set 3 and Set 4

Set 3: Fingers and Wrists Exercises

Stretch out the fingers as far as you can. Flex your fingers. Move your wrists in circles. You can also stretch the fingers of one hand by putting pressure on your fingers with the other hand.

Set 4: Stretch Your Hands and Arms

Put up your hands and take them as far up as you can. You can stretch one hand at a time or stretch both together. Feel the stretch and keep it that way for a few seconds. If you can manage, you can interlock your hands behind your back and push them gently upwards to exercise your chest muscles.

Please remember that you should do these exercises in sets. After the exercises, you should relax for at least 10 minutes and drink some water. I am sure you will get more ideas from the videos on this page and the DVDs suggested if you feel that you need them.

The Most Important Thing When Starting To Exercise

Do you agree that "a body in motion stays in motion"? If you feel the need to keep moving and stick to an exercise plan every day, that is great! When I get stiff from sitting for too long or just from laziness my body hurts. When the weather is not agreeable, don't think that you should be kept inactive. We can do stretching in the comfort of our own home. When the weather is good and you are able to take a walk out or do some simple exercise out, that will make you feel great.

If you haven't done any exercise at all for a long time, maybe even for years, this may be the right time to change. Start in baby steps, take your time, and gradually work your way up to the level you feel you are capable of.

We all want to stay fit and supple. The most important thing is not to shock your body by overdoing stretching exercises. Just take it slow, at your own pace. You will see the benefit gradually. Staying fit is one of the best gifts we can give ourselves, isn't it?

If you haven't exercised for a long time, I hope you will start today by doing a little bit of balance exercises and chair exercises in a chair. Hey, every day is a good day for a new start. So, why not today?

A Durable Slip-resistant Non-sticky Mat for Workout

Manduka Pro Yoga and Pilates Mat, Black Magic
Manduka Pro Yoga and Pilates Mat, Black Magic

Best selling high quality heavily padded mat for fitness exercises. This slip resistant mat comfortably cushions spine, hips, knees and elbows on hard floors. It is non-sticky and certified emissions-free.

 

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© 2014 May Matthew

Are you ready to do some stretching exercises to keep fit? Do you need to put in more effort to be fit?

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      SteveKaye 2 years ago

      Thank you for publishing these valuable ideas.