{"id":46899,"date":"2022-10-26T23:59:51","date_gmt":"2022-10-26T23:59:51","guid":{"rendered":"https:\/\/betterme.world\/articles\/?p=46899"},"modified":"2024-12-16T08:35:01","modified_gmt":"2024-12-16T08:35:01","slug":"at-home-exercises-for-elderly","status":"publish","type":"post","link":"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/","title":{"rendered":"Easy At Home Exercises For Elderly To Stay Healthy And Active"},"content":{"rendered":"<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_75 counter-hierarchy ez-toc-counter ez-toc-grey ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#Get_your_personalized\" >Get your personalized<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#What_Are_The_Benefits_Of_Exercise_For_Seniors\" >What Are The Benefits Of Exercise For Seniors?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#The_Best_Physical_Therapy_Exercise_For_The_Elderly_At_Home\" >The Best Physical Therapy Exercise For The Elderly At Home<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#FAQs\" >FAQs<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#What_Exercise_Should_A_80-Year-Old_Do\" >What Exercise Should A 80-Year-Old Do?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#How_Should_A_70-Year-Old_Start_Exercising\" >How Should A 70-Year-Old Start Exercising?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#How_Far_Should_An_80-Year-Old_Walk_Each_Day\" >How Far Should An 80-Year-Old Walk Each Day?<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#What_Is_The_Best_Exercise_For_An_80-Year-Old_Woman\" >What Is The Best Exercise For An 80-Year-Old Woman?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#The_Bottom_Line\" >The Bottom Line<\/a><\/li><\/ul><\/nav><\/div>\n<p><span style=\"font-weight: 400;\">At-home exercises for the elderly are one of the best ways to help keep your aging parents, grandparents, and other seniors active. Having a sedentary lifestyle leads to a multitude of both health and lifestyle issues in both young and old people. <\/span><span style=\"font-weight: 400;\">In this article, we shall be taking you through the benefits of adding exercises into the routines of the elderly at home, as well as outlining some of the best and most accessible exercises that they can do without hurting themselves.<\/span><\/p>\n\n    <section class=\"ad-single-wrapper\">\n        <div class=\"ad-single-text ad-title-wrapper\">\n            <h3 class=\"ad-single-title\"><span class=\"ez-toc-section\" id=\"Get_your_personalized\"><\/span>Get your personalized<span class=\"ez-toc-section-end\"><\/span><\/h3>\n            <span class=\"ad-single-sub-title color-green\">\n                <svg class=\"icon-sparkle\" width=\"36\" height=\"21\" viewBox=\"0 0 36 21\" fill=\"none\" xmlns=\"http:\/\/www.w3.org\/2000\/svg\">\n                    <path fill-rule=\"evenodd\" clip-rule=\"evenodd\"\n                          d=\"M34.6837 0.515943C34.8247 0.835947 34.9421 1.16291 34.9891 1.48987C35.1417 2.64466 35.3179 6.51949 35.2592 7.29863C35.2592 7.53515 35.1887 7.7995 35.0243 8.01516C34.7307 8.39777 33.9791 8.4256 33.5681 8.07081C33.4154 7.94559 33.3215 7.77863 33.2745 7.61863C33.1453 7.15254 33.0396 6.68645 32.9809 6.22035C32.8165 4.81512 32.6638 3.40293 32.5581 1.9977C32.5229 1.53161 32.6051 1.05856 32.6991 0.592466C32.7695 0.244637 33.251 -0.0197144 33.6973 0.00115537C34.2257 0.0289818 34.5546 0.230723 34.6837 0.515943ZM18.6184 9.78225C18.5734 9.67557 18.5344 9.57528 18.4971 9.47956C18.4178 9.27568 18.3465 9.09257 18.2426 8.91267C16.7159 6.24133 14.2615 3.86217 11.4665 1.60128C11.1377 1.33693 10.7267 1.08649 10.2687 0.919531C10.0221 0.829095 9.52885 0.843009 9.247 0.933445C9.03562 1.00301 8.88295 1.27432 8.92992 1.42736C9.01213 1.71954 9.18828 2.01868 9.4349 2.28303C11.0555 4.02913 12.6879 5.76829 14.3437 7.50048C14.8308 8.0068 15.3395 8.50887 15.8473 9.01L15.8473 9.01001C15.9883 9.14921 16.1293 9.28833 16.2697 9.42746C16.4811 9.64311 16.7159 9.85181 16.9626 10.0466C17.2327 10.2692 17.6437 10.4014 18.0547 10.2553C18.0691 10.2501 18.0836 10.245 18.0981 10.2399C18.1097 10.2358 18.1213 10.2318 18.1329 10.2278C18.3785 10.1424 18.6184 10.0589 18.6184 9.78225ZM1.98942 20.1407C2.17783 20.1221 2.37674 20.105 2.58175 20.0875C2.99012 20.0525 3.42272 20.0154 3.84492 19.9598C6.34632 19.6259 8.84771 19.292 11.3374 18.9442C11.8776 18.8676 12.406 18.7355 12.8875 18.5824C13.5334 18.3807 13.7566 18.0954 13.6509 17.7824C13.5452 17.4694 13.1224 17.2746 12.3826 17.2676C11.8776 17.2607 11.3374 17.2676 10.8559 17.3372C7.69683 17.8102 4.5378 18.2972 1.3905 18.7911C1.03819 18.8468 0.674137 18.9442 0.404034 19.0833C-0.2771 19.4242 -0.065712 19.9598 0.803314 20.092C1.01858 20.1228 1.25262 20.1258 1.51135 20.1291C1.66195 20.131 1.82092 20.133 1.98942 20.1407Z\"\n                          fill=\"#17B991\"\/>\n                <\/svg>\n               meal plan!\n            <\/span>\n        <\/div>\n    \n        <div class=\"ad-single-text ad-desc-wrapper\">\n            <p class=\"ad-single-desc\">What's your main health goal?<\/p>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_At_Home_Exercises_For_Elderly\" class=\"btn-ad btn-green\">Lose weight<\/a>\n            <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_At_Home_Exercises_For_Elderly\" class=\"btn-ad btn-green\">Feel great<\/a>\n        <\/div>\n        <img class=\"ad-single-img\" alt=\"health-food\" decoding=\"async\" width=\"395\" height=\"383\" src=\"https:\/\/betterme.world\/articles\/wp-content\/themes\/gridlove-child\/assets\/img\/ad\/health-food.webp\">\n    <\/section>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"What_Are_The_Benefits_Of_Exercise_For_Seniors\"><\/span><b>What Are The Benefits Of Exercise For Seniors?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Some reasons that could encourage more older people to <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\">exercise<\/a> include:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>More independence<\/b><span style=\"font-weight: 400;\">: Unlike older adults who exercise, those who don\u2019t tend to be frailer, and thus have to rely on others to help them with some of the simplest tasks like cooking or even bathing.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Sedentary older adults are also more likely to become disabled as the muscles in their lower extremities waste away from lack of use. Working out will help seniors keep their muscles healthy, nimble, and flexible, which not only allows them to do simple tasks and chores but also live more fulfilling and interactive lives.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved balance<\/b><span style=\"font-weight: 400;\">: According to the <\/span><i><span style=\"font-weight: 400;\">National Institute on Aging, <\/span><\/i><span style=\"font-weight: 400;\">older adults tend to lose their balance due to illnesses like diabetes, heart disease, stroke, thyroid, nerves, blood vessels, or even problems with their vision.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">While balance caused by these illnesses has different <a href=\"https:\/\/betterme.world\/articles\/benefits-of-tai-chi-for-seniors\/\">treatment methods<\/a>, the imbalance caused by heart disease can be managed by exercising, among other treatment modes (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/older-adults-and-balance-problems\"><span style=\"font-weight: 400;\">5<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Increased energy levels<\/b><span style=\"font-weight: 400;\">: It might seem counterintuitive, but exercising actually gives you more energy. It does this through the release of endorphins, which not only mitigate pain, and promote a sense of well-being, but also make you feel more lively and energetic (<\/span><a href=\"https:\/\/www.nia.nih.gov\/health\/fatigue-older-adults\"><span style=\"font-weight: 400;\">2<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improves brain function<\/b><span style=\"font-weight: 400;\">: Research has shown that exercise, especially aerobic exercises, helps prevent age-related loss of brain tissue and enhances functional aspects of higher-order regions involved in the control of cognition. This enables older adults to have longer attention spans, process information faster, perform tasks better\/faster, and much more (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3951958\/\"><span style=\"font-weight: 400;\">7<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Prevents diseases<\/b><span style=\"font-weight: 400;\">: A sedentary lifestyle leads to a wide range of life-threatening diseases like cancer, diabetes, osteoporosis, heart and cardiovascular diseases, etc (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7700832\/\"><span style=\"font-weight: 400;\">6<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/low-impact-exercises-for-seniors\/\"><i>Low Impact Exercises For Seniors To Keep Fit And Healthy<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_At_Home_Exercises_For_Elderly\"><img decoding=\"async\" class=\"aligncenter wp-image-32610 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9-1024x576.jpg\" alt=\"at home exercises for elderly\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/9.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2 style=\"text-align: center;\"><span class=\"ez-toc-section\" id=\"The_Best_Physical_Therapy_Exercise_For_The_Elderly_At_Home\"><\/span><b>The Best Physical Therapy Exercise For The Elderly At Home<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">Here are some of the best at-home <a href=\"https:\/\/betterme.world\/articles\/water-exercises-for-seniors\/\">exercises<\/a> for the elderly:<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Stretching<\/b><span style=\"font-weight: 400;\">: It might not seem like much, but stretching is incredibly beneficial for seniors. It allows their joints to move more smoothly, improves their posture, balance, and coordination, reduces muscle tension and soreness, and lessens the risks of injuries.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Swimming<\/b><span style=\"font-weight: 400;\">: If your elderly parents or grandparents have a pool at their home, make sure that they make good use of it. Swimming is excellent for both their heart and cardiovascular health. It is also very easy on aging joints and will help lower blood pressure, something that many seniors deal with.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Yoga<\/b><span style=\"font-weight: 400;\">: Like swimming, yoga is easy on the joints. This exercise also helps improve balance and coordination, relieves anxiety, lowers heart rate and blood pressure, and even improves sleeping habits.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Water aerobics<\/b><span style=\"font-weight: 400;\">: Normal aerobics like jumping jacks, running, jogging, and knee lifts can be hard on many seniors, especially those in their 70s and 80s. Water aerobics is an easier and much safer way to do such exercise as the buoyancy supports and lessens stress on the joints and encourages freer movement.\u00a0<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Aside from joint safety, water aerobics also <a href=\"https:\/\/betterme.world\/articles\/powerlifting-for-seniors\/\">improves cardiovascular health<\/a>, helps with weight loss, builds strength, and increases endurance, balance, coordination, and mobility, among many more benefits.<\/span><\/p>\n<ul>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Chair squats<\/b><span style=\"font-weight: 400;\">: Squats are great exercises for the elderly at home as not only do they build core strength and boost flexibility, but they also strengthen the legs\u2013 which makes it much easier for them to go up and down the stairs with little to no support.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Walking<\/b><span style=\"font-weight: 400;\">: Aside from stretching, walking is perhaps the most accessible and easiest exercise for seniors on this list. Walking can help seniors with weight loss and bone strengthening, which reduces the risk of both osteoporosis and arthritis and can decrease the risk of chronic illnesses like heart disease, stroke, colon cancer, and diabetes.<\/span><\/li>\n<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tai Chi<\/b><span style=\"font-weight: 400;\">: According to a review published in the journal of <\/span><i><span style=\"font-weight: 400;\">Orthopedic Nursing, <\/span><\/i><span style=\"font-weight: 400;\">Tai Chi is a fantastic exercise for older adults as it improves flexibility and endurance and strengthens muscles. It is a very gentle exercise\u2013 gentle in the sense that it won\u2019t hurt their joints, and can be done by patients with chronic illnesses without exacerbating existing impairments\/diseases (<\/span><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/16572030\/\"><span style=\"font-weight: 400;\">8<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/li>\n<\/ul>\n<p><strong>If you wish to free yourself from all the extra pounds that have been weighting you down for way too long, <a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_At_Home_Exercises_For_Elderly\">start using the BetterMe app<\/a> and overhaul your entire life!<\/strong><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_At_Home_Exercises_For_Elderly\"><img decoding=\"async\" class=\"aligncenter wp-image-32601 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1024x576.jpg\" alt=\"at home exercises for elderly\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/08\/5.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h2><span class=\"ez-toc-section\" id=\"FAQs\"><\/span><b>FAQs<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<h3><span class=\"ez-toc-section\" id=\"What_Exercise_Should_A_80-Year-Old_Do\"><\/span><b>What Exercise Should A 80-Year-Old Do?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Appropriate <a href=\"https:\/\/betterme.world\/articles\/senior-exercise-programs\/\">exercises<\/a> for an 80-year-old are those that are gentle on their joints and do not exacerbate any existing illnesses. Any of the above-listed exercises are okay for an 80-year-old to do. However, please talk to a doctor first before suggesting or attempting any of them.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Should_A_70-Year-Old_Start_Exercising\"><\/span><b>How Should A 70-Year-Old Start Exercising?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">As a senior, taking the first step to exercise and keeping healthy can be quite daunting. Probably because you haven\u2019t worked out in years, you have illnesses that affect your mobility, or you feel insecure as you compare yourself to younger 20 and 30-year-olds. All these are valid reasons, but if you are committed to starting<a href=\"https:\/\/betterme.world\/articles\/beginning-yoga-for-seniors\/\"> exercising<\/a>, here are some tips to get you started:<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Start slowly.<\/b><span style=\"font-weight: 400;\"> If there\u2019s one piece of fitness advice that should be taken to heart by all regardless of age, it\u2019s this one, \u201cYou must always remember to pace yourself as you start your fitness journey.\u201d Start doing exercises meant for your current fitness level and build to more complicated or even adventurous stunts.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Play it safe. <\/b><span style=\"font-weight: 400;\">This ties in with the point above. Start with exercises that feel more natural and fun to you. Always warm up before exercise and cool down after\u2013 this is a great way to prevent injury. If you choose to exercise outside or around your home, pay attention to your surroundings.<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-level=\"1\"><b>Drink water before, during, and after your workout. <\/b><span style=\"font-weight: 400;\">When you work out, you sweat, which might lead to dehydration. Make sure to rehydrate by always drinking your water. According to a recent study by <\/span><i><span style=\"font-weight: 400;\">The Journal of Physiology, <\/span><\/i><span style=\"font-weight: 400;\">dehydration in older adults is more dangerous than it is in younger people.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Researchers conducting the study found that, unlike younger people, seniors do not experience heat loss or increased body temperature after dehydration. This is because their bodies don\u2019t adjust the rate of sweat loss experienced while exercising to prevent further dehydration. The extra dehydration puts a greater strain on the heart, which is very dangerous for an older adult (<\/span><a href=\"https:\/\/physoc.onlinelibrary.wiley.com\/doi\/10.1113\/JP280132\"><span style=\"font-weight: 400;\">1<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Wear appropriate clothing and shoes.<\/b><span style=\"font-weight: 400;\"> Your clothes should not only be comfortable, but they should also allow you to move easily. They should also be breathable to allow air to circulate and moisture to escape easily.<\/span><\/li>\n<\/ul>\n<p><span style=\"font-weight: 400;\">Concerning the shoes, they should have a good non-skid sole, heel support, enough toe room, and a cushioned arch. Your feet should be as comfortable as they can be. Good workout shoes might cost you more, but they are an investment that\u2019s worth every penny.<\/span><\/p>\n<ul>\n<li aria-level=\"1\"><b>Speak to your doctor.<\/b><span style=\"font-weight: 400;\"> This is perhaps one of the most important things that every adult must do before even attempting any of the above-mentioned exercises. This is especially important if you have any specific health conditions like arthritis, heart disease, diabetes, etc. Doctors will advise which exercises the elderly can safely do at home and which ones to avoid.<\/span><\/li>\n<\/ul>\n<p><b><i>Read More: <\/i><\/b><a href=\"https:\/\/betterme.world\/articles\/sofa-yoga-for-seniors\/\"><i>Sofa Yoga For Seniors Who Have Limited Mobility<\/i><\/a><\/p>\n<p><a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_At_Home_Exercises_For_Elderly\"><img decoding=\"async\" class=\"aligncenter wp-image-32586 size-large\" src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1-1024x576.jpg\" alt=\"at home exercises for elderly\" width=\"770\" height=\"433\" srcset=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1.jpg 1024w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1-300x169.jpg 300w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1.jpg 768w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1-1636x920.jpg 1636w, https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/01\/11-1.jpg 1920w\" sizes=\"(max-width: 770px) 100vw, 770px\" \/><\/a><\/p>\n<h3><span class=\"ez-toc-section\" id=\"How_Far_Should_An_80-Year-Old_Walk_Each_Day\"><\/span><b>How Far Should An 80-Year-Old Walk Each Day?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking is one of the easiest and most accessible <a href=\"https:\/\/betterme.world\/articles\/balance-exercises-for-seniors\/\">exercises<\/a> for the elderly at home. But how far should an 80-year-old, or any other senior, walk every day to get enough exercise? Unlike younger people who try to average about 10,000 steps a day, older adults and especially those with health conditions or disabilities cannot manage this many steps per day. In fact, even half this number\u2013 5000 steps \u2013is too high for many in this demographic.<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to the <\/span><i><span style=\"font-weight: 400;\">Centers for Disease Control and Prevention<\/span><\/i><span style=\"font-weight: 400;\">, adults aged 65 and older should aim for 150 minutes of moderate exercise like brisk walking a week (30 minutes a day, 5 days a week) (<\/span><a href=\"https:\/\/www.cdc.gov\/physicalactivity\/basics\/older_adults\/index.htm\"><span style=\"font-weight: 400;\">4<\/span><\/a><span style=\"font-weight: 400;\">).\u00a0 In a study published in the <\/span><i><span style=\"font-weight: 400;\">International Journal of Behavioral Nutrition and Physical Activity, <\/span><\/i><span style=\"font-weight: 400;\">older adults and special populations (aka persons living with disability and\/or chronic illness that may limit mobility and\/or physical endurance) average about 2000 to 9000 steps and 1200 to 8800 steps a day, respectively (<\/span><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3169444\/\"><span style=\"font-weight: 400;\">3<\/span><\/a><span style=\"font-weight: 400;\">).<\/span><\/p>\n<p><span style=\"font-weight: 400;\">According to this, an 80-year-old person should try to get at least 1200 to 2000 a day. Anything more is encouraged, but they shouldn\u2019t push themselves too much especially if they are dealing with a mobility or health condition.<\/span><\/p>\n<h3><span class=\"ez-toc-section\" id=\"What_Is_The_Best_Exercise_For_An_80-Year-Old_Woman\"><\/span><b>What Is The Best Exercise For An 80-Year-Old Woman?<\/b><span class=\"ez-toc-section-end\"><\/span><\/h3>\n<p><span style=\"font-weight: 400;\">Walking is the best exercise for an 80-year-old woman. It is easy to do and does not require a gym membership or any fancy equipment.<\/span><\/p>\n<h2><span class=\"ez-toc-section\" id=\"The_Bottom_Line\"><\/span><b>The Bottom Line<\/b><span class=\"ez-toc-section-end\"><\/span><\/h2>\n<p><span style=\"font-weight: 400;\">At-home exercises for elderly folk are an easy but very necessary way to keep them healthy and <a href=\"https:\/\/betterme.world\/articles\/core-exercises-for-seniors\/\">active<\/a>. Not only will these exercises help with maintaining weight, but they will also help reduce stress and anxiety, improve cognitive abilities, and stave off many illnesses like heart disease, arthritis, cancer, osteoporosis, diabetes, etc. that are brought on by both old age and a sedentary lifestyle. But please be sure to speak to a doctor before starting any exercise plan.<\/span><\/p>\n<a href=\"https:\/\/quiz.betterme.world\/en\/first-page-generated-gender?flow=2273&amp;utm_source=Blog&amp;utm_medium=Blog&amp;utm_campaign=Easy_At_Home_Exercises_For_Elderly\" target=\"_blank\"><video autoplay=\"autoplay\" loop=\"loop\" muted=\"muted\" playsinline=\"playsinline\" width=\"777\"><source src=\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2023\/06\/ezgif.com-gif-to-mp4-2.mp4\" type=\"video\/mp4\" \/><\/video><\/a>\n","protected":false},"excerpt":{"rendered":"<p>At-home exercises for the elderly are one of the best ways to help keep your aging parents, grandparents, and other seniors active. Having a sedentary lifestyle leads to a multitude of both health and lifestyle issues in both young and old people. In this article, we shall be taking you through the benefits of adding [&hellip;]<\/p>\n","protected":false},"author":29,"featured_media":46902,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[49],"tags":[],"coauthors":[109],"class_list":["post-46899","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-betterme-fitness"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v20.2.1 (Yoast SEO v25.4) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Easy At Home Exercises For Elderly To Stay Healthy And Active - BetterMe<\/title>\n<meta name=\"description\" content=\"What are the best easy \u2605 AT HOME EXERCISES FOR ELDERLY \u27a4 to stay healthy and active? Check out this article for a list of effective at home workouts for seniors. What are you waiting for?\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Easy At Home Exercises For Elderly To Stay Healthy And Active\" \/>\n<meta property=\"og:description\" content=\"What are the best easy \u2605 AT HOME EXERCISES FOR ELDERLY \u27a4 to stay healthy and active? Check out this article for a list of effective at home workouts for seniors. What are you waiting for?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/\" \/>\n<meta property=\"og:site_name\" content=\"BetterMe Blog\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/betterme.health.coaching\" \/>\n<meta property=\"article:modified_time\" content=\"2024-12-16T08:35:01+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2112511181-scaled.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"2560\" \/>\n\t<meta property=\"og:image:height\" content=\"1707\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"\u0421. Kamau\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:creator\" content=\"@betterme\" \/>\n<meta name=\"twitter:site\" content=\"@betterme\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"\u0421. Kamau\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"9 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#article\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/\"},\"author\":{\"name\":\"\u0421. Kamau\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/026fcfd33fb1688bdadbfceae44336f1\"},\"headline\":\"Easy At Home Exercises For Elderly To Stay Healthy And Active\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/\"},\"wordCount\":1674,\"publisher\":{\"@id\":\"https:\/\/betterme.world\/articles\/#organization\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2112511181-scaled.jpg\",\"articleSection\":[\"Fitness\"],\"inLanguage\":\"en-US\",\"articleBody\":\"<span style=\\\"font-weight: 400;\\\">At-home exercises for the elderly are one of the best ways to help keep your aging parents, grandparents, and other seniors active. Having a sedentary lifestyle leads to a multitude of both health and lifestyle issues in both young and old people. <\/span><span style=\\\"font-weight: 400;\\\">In this article, we shall be taking you through the benefits of adding exercises into the routines of the elderly at home, as well as outlining some of the best and most accessible exercises that they can do without hurting themselves.<\/span>\\r\\n\\r\\n\\r\\n<h2 style=\\\"text-align: center;\\\"><b>What Are The Benefits Of Exercise For Seniors?<\/b><\/h2>\\r\\n<span style=\\\"font-weight: 400;\\\">Some reasons that could encourage more older people to <a href=\\\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\\\">exercise<\/a> include:<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>More independence<\/b><span style=\\\"font-weight: 400;\\\">: Unlike older adults who exercise, those who don\u2019t tend to be frailer, and thus have to rely on others to help them with some of the simplest tasks like cooking or even bathing.\u00a0<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">Sedentary older adults are also more likely to become disabled as the muscles in their lower extremities waste away from lack of use. Working out will help seniors keep their muscles healthy, nimble, and flexible, which not only allows them to do simple tasks and chores but also live more fulfilling and interactive lives.<\/span>\\r\\n<ul>\\r\\n \\t<li style=\\\"font-weight: 400;\\\" aria-level=\\\"1\\\"><b>Improved balance<\/b><span style=\\\"font-weight: 400;\\\">: According to the <\/span><i><span style=\\\"font-weight: 400;\\\">National Institute on Aging, <\/span><\/i><span style=\\\"font-weight: 400;\\\">older adults tend to lose their balance due to illnesses like diabetes, heart disease, stroke, thyroid, nerves, blood vessels, or even problems with their vision.<\/span><\/li>\\r\\n<\/ul>\\r\\n<span style=\\\"font-weight: 400;\\\">While balance caused by th ...\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/\",\"url\":\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/\",\"name\":\"Easy At Home Exercises For Elderly To Stay Healthy And Active - BetterMe\",\"isPartOf\":{\"@id\":\"https:\/\/betterme.world\/articles\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2112511181-scaled.jpg\",\"dateModified\":\"2024-12-16T08:35:01+00:00\",\"description\":\"What are the best easy \u2605 AT HOME EXERCISES FOR ELDERLY \u27a4 to stay healthy and active? 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Kamau\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"en-US\",\"@id\":\"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c\",\"url\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"contentUrl\":\"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png\",\"caption\":\"\u0421. Kamau\"},\"description\":\"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. 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What are you waiting for?","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/","og_locale":"en_US","og_type":"article","og_title":"Easy At Home Exercises For Elderly To Stay Healthy And Active","og_description":"What are the best easy \u2605 AT HOME EXERCISES FOR ELDERLY \u27a4 to stay healthy and active? Check out this article for a list of effective at home workouts for seniors. What are you waiting for?","og_url":"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/","og_site_name":"BetterMe Blog","article_publisher":"https:\/\/www.facebook.com\/betterme.health.coaching","article_modified_time":"2024-12-16T08:35:01+00:00","og_image":[{"width":2560,"height":1707,"url":"https:\/\/betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2112511181-scaled.jpg","type":"image\/jpeg"}],"author":"\u0421. Kamau","twitter_card":"summary_large_image","twitter_creator":"@betterme","twitter_site":"@betterme","twitter_misc":{"Written by":"\u0421. Kamau","Est. reading time":"9 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Article","@id":"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#article","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/"},"author":{"name":"\u0421. Kamau","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/026fcfd33fb1688bdadbfceae44336f1"},"headline":"Easy At Home Exercises For Elderly To Stay Healthy And Active","dateModified":"2024-12-16T08:35:01+00:00","mainEntityOfPage":{"@id":"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/"},"wordCount":1674,"publisher":{"@id":"https:\/\/betterme.world\/articles\/#organization"},"image":{"@id":"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2112511181-scaled.jpg","articleSection":["Fitness"],"inLanguage":"en-US","articleBody":"<span style=\"font-weight: 400;\">At-home exercises for the elderly are one of the best ways to help keep your aging parents, grandparents, and other seniors active. Having a sedentary lifestyle leads to a multitude of both health and lifestyle issues in both young and old people. <\/span><span style=\"font-weight: 400;\">In this article, we shall be taking you through the benefits of adding exercises into the routines of the elderly at home, as well as outlining some of the best and most accessible exercises that they can do without hurting themselves.<\/span>\r\n\r\n\r\n<h2 style=\"text-align: center;\"><b>What Are The Benefits Of Exercise For Seniors?<\/b><\/h2>\r\n<span style=\"font-weight: 400;\">Some reasons that could encourage more older people to <a href=\"https:\/\/betterme.world\/articles\/chair-yoga-for-seniors\/\">exercise<\/a> include:<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>More independence<\/b><span style=\"font-weight: 400;\">: Unlike older adults who exercise, those who don\u2019t tend to be frailer, and thus have to rely on others to help them with some of the simplest tasks like cooking or even bathing.\u00a0<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">Sedentary older adults are also more likely to become disabled as the muscles in their lower extremities waste away from lack of use. Working out will help seniors keep their muscles healthy, nimble, and flexible, which not only allows them to do simple tasks and chores but also live more fulfilling and interactive lives.<\/span>\r\n<ul>\r\n \t<li style=\"font-weight: 400;\" aria-level=\"1\"><b>Improved balance<\/b><span style=\"font-weight: 400;\">: According to the <\/span><i><span style=\"font-weight: 400;\">National Institute on Aging, <\/span><\/i><span style=\"font-weight: 400;\">older adults tend to lose their balance due to illnesses like diabetes, heart disease, stroke, thyroid, nerves, blood vessels, or even problems with their vision.<\/span><\/li>\r\n<\/ul>\r\n<span style=\"font-weight: 400;\">While balance caused by th ..."},{"@type":"WebPage","@id":"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/","url":"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/","name":"Easy At Home Exercises For Elderly To Stay Healthy And Active - BetterMe","isPartOf":{"@id":"https:\/\/betterme.world\/articles\/#website"},"primaryImageOfPage":{"@id":"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#primaryimage"},"image":{"@id":"https:\/\/betterme.world\/articles\/at-home-exercises-for-elderly\/#primaryimage"},"thumbnailUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2022\/10\/shutterstock_2112511181-scaled.jpg","dateModified":"2024-12-16T08:35:01+00:00","description":"What are the best easy \u2605 AT HOME EXERCISES FOR ELDERLY \u27a4 to stay healthy and active? 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Kamau","image":{"@type":"ImageObject","inLanguage":"en-US","@id":"https:\/\/betterme.world\/articles\/#\/schema\/person\/image\/0ed0cd9711a5e48e59c4cd4e3aa6902c","url":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","contentUrl":"https:\/\/cdn.betterme.world\/articles\/wp-content\/uploads\/2021\/09\/clare_kamau-150x150.png","caption":"\u0421. Kamau"},"description":"Clare is an excellent and experienced writer who has a great interest in nutrition, weight loss, and working out. She believes that everyone should take an interest in health and fitness, as not only do they improve your way of life, but they can also have a significant impact on your health. As a writer, her goal is to educate her readers about the ways they can reprogram themselves to enjoy exercise, as well as break free from bad eating habits. In her articles, Clare tries to give advice which is backed by scientific research and is also easy to follow on a day-to-day basis. She believes that everyone, no matter their age, gender, or fitness level, can always learn something new that can benefit their health.","sameAs":["https:\/\/www.linkedin.com\/in\/clare-k-420b7a133\/"],"url":"https:\/\/betterme.world\/articles\/author\/clarekamau\/"}]}},"_links":{"self":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46899","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/users\/29"}],"replies":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/comments?post=46899"}],"version-history":[{"count":0,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/posts\/46899\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media\/46902"}],"wp:attachment":[{"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/media?parent=46899"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/categories?post=46899"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/tags?post=46899"},{"taxonomy":"author","embeddable":true,"href":"https:\/\/betterme.world\/articles\/wp-json\/wp\/v2\/coauthors?post=46899"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}