No matter your age, exercise is crucial to maintaining overall wellness by relieving stress, increasing strength and flexibility, and allowing for better sleep. With COVID-19 restrictions in place, it can be easy to feel limited in terms of what exercise is available to you. Thankfully, there are plenty of options seniors can easily do at home while enjoying the weather in your backyard! If you want to work up a sweat, try integrating one of these simple backyard workouts into your daily routine.
Upper Body Stretches
Stand with your feet hips-width apart. Extend your arms over your head and interlace your fingers while gently leaning to one side – hold for 20 seconds. Return to center and repeat on the other side. If it’s more comfortable, this can also be done in a sitting position. Stretching is an excellent way to maintain flexibility.
Stand two or three feet away from a wall with feet shoulder-width apart. With your hands flat on the wall, straighten your spine in a plank position and lean your body forward. From this lower position, use your arms to push yourself back up to the original position. Repeat this 10 times.
Using the bottom step of a staircase, step up one foot after the other, then step back down. Repeat this 20 times, rest for a moment, then repeat – this can be customized based on how you’re feeling. This is a gentle yet effective leg workout that is easy to work into your day, especially if you only have a few minutes to spare.
Sit up straight in a chair, then lean your torso forward towards your thighs; the goal is to get as close to touching your thighs as possible. Take in five even, deep breaths in this leaning position to stretch your back and spine. This move also massages your intestines, which can help with digestion.
Even if you don’t have traditional hand weights at home, there are plenty of items around the house that are great stand-ins for this type of exercise! Try using a can of soup, a bottle of shampoo or a full water bottle as a “weight” to work your arms. 10 repetitions each of bicep curls, overhead presses, and straight arm lifts are a gentle, easy workout for all the muscles in your arms.
Try mixing up the above exercises throughout the week, or even try breaking each one down into smaller segments so you’re performing them for 10-15 minutes at a time multiple times throughout the day; however you’re best able to work these simple backyard workouts into your schedule! To learn more about our active senior retirement community at Cumberland Crossing by OceanView, contact us today.