Exercise for Seniors Over 80 at Home - And How to Make It Safe

The best exercise for seniors over 80 at home is walking indoors. Other outstanding options include chair marching, wall push-ups, seated leg extensions, and ankle circles.

America's Health Rankings shows that 31.7% of adults aged 65 and older who are in fair or better health reported doing no physical activity or exercise other than their regular job. Aging means more health problems, so we understand that it can be difficult to keep up with physical activity. Yet it's an important aspect of life, especially if you want to retain mobility and independence.

So even if you're well into your golden years, there are gentle movements you can do to improve your overall health. Exercise for seniors over 80 at home is entirely possible for older adults in Kendallville, IN, and here's how.

What Is the Number One Exercise You Should Do as You Get Older?

The number one exercise you should do when you get older is walking. This is because it supports nearly every aspect of senior health. According to Healthline, there are numerous benefits you can get, such as:

• Weight management
• Heart health
• Blood sugar regulation
• Better joint and muscle health
• Improved immune function
• Better energy
• Boosted mental health

You don't necessarily have to walk outside either. You can incorporate walking into home workouts for older adults.

If you aren't able to walk safely, then the best alternative is a seated march or other chair-based exercise.

Other Exercises for Those Over 80

Walking is already an outstanding choice. But here are some other exercises that help with mobility for seniors over 80.

Chair Marching

Chair marching is outstanding if your mobility level isn't great. You can do it with full support from a sturdy chair.

You can do chair marching by sitting tall with your feet flat on the ground. Then, you lift one knee at a time, as if you're marching. You can even swing your arms gently to get more cardiovascular benefits!

To begin, you should do 1-2 minutes at a time, at a comfortable pace. You can then gradually increase the duration when your stamina improves.

Wall Push-Ups

Wall push-ups can help build upper-body strength in the same way that floor-based push-ups do, but without the strain. They're safe and joint-friendly, so wall push-ups are an effective way for older adults to stay fit.

The point of this exercise is to do slow and controlled repetitions. You'll do a vertical push-up instead of a horizontal one, and you can adjust the difficulty by stepping closer or farther away from the wall.

Seated Leg Extensions

Seated leg extensions are ideal if you want to strengthen your quadriceps, which are key muscles in walking, standing, balance, and fall prevention.

First, sit on a chair and slowly extend one leg. When it's completely straight, hold it for a few seconds, then slowly lower it back down. Alternate legs for each rep.

To make it more challenging, add light ankle weights.

Ankle Circles

If you want an easy physical wellness exercise, then try ankle circles. These can reduce stiffness and swelling, and by improving flexibility, these exercises can help prevent falls.

You'll sit in a chair and lift one foot off the ground. You should gently rotate the ankle clockwise, then counterclockwise. Complete several rotations before switching to the other foot.

How to Make Exercise for Seniors Over 80 at Home Safe

To have safe movement routines, you'll have to do exercise planning at home. That starts with creating a safe environment. Here are our senior fitness tips for safety:

• Clear pathways
• Remove clutter
• Have good lighting

You should also wear supportive and non-slip shoes to prevent falls. Hydrate frequently while working out, and stop immediately if you experience any of these things:

• Dizziness
• Pain
• Extreme fatigue

Plus, get medical approval for any new exercise routine.

Frequently Asked Questions (FAQs)

How Can I Increase My Stamina at Age 80?

It's entirely possible to improve your stamina at age 80, as long as you use a gradual and consistent approach. You should start with low-impact aerobic activities, as these can safely elevate your heart rate without stressing the joints. In addition, aim for small increments, such as 5-10 minutes at a time. 

Don't forget to also get:

• Proper hydration
• A nutrient-dense diet rich in protein
• Adequate sleep

Also, always speak to your doctor before increasing your activity levels, especially if you have chronic conditions.

What Is the Safest Exercise for Seniors?

The safest exercise for seniors is walking since it's low-impact and can easily be adapted to different fitness levels. But keep in mind that "safest" often differs depending on the specific senior's mobility and health conditions.

For example, chair exercises are excellent for those who have limited balance. Water-based activities (like water aerobics or swimming) are also great since there's reduced pressure on the joints.

What Are the 7 Physical Needs of the Elderly?

The seven physical needs of elderly adults are a holistic approach to keeping them active, safe, and confident in their daily routines. They are:

1. Mobility support: Helps prevent falls and encourages independence.
2. Nutrition: Ensures adequate energy, vitamins, and minerals to support immunity and strength.
3. Hydration: Essential for cognitive and organ function.
4. Personal hygiene: Maintains skin health and prevents infection.
5. Rest and sleep: Allow the body to repair and regulate energy.
6. Pain management: Helps seniors remain active and engaged in daily life.
7. Regular physical activity: Supports cardiovascular health, muscle strength, balance, and mental well-being.

Do Exercise for Seniors Over 80 at Home

As you can see, exercise for seniors over 80 at home is possible, and it can be safe too. As long as you get medical clearance, and you take it slow and listen to your body, staying fit even in your later years can be attainable.

Of course, it can be easier if you're in a senior living setting. When you have knowledgeable instructors and fellow residents, you'll be more motivated to exercise and maintain independence for as long as possible.

Contact us today if you're interested in senior living in Kendallville, IN. Chandler Place Assisted Living offers weekly housekeeping and laundry services to give our residents a stress-free lifestyle.