Ageing is inevitable, but staying active can slow the decline of physical function and significantly improve your quality of life. Research consistently highlights the benefits of physical activity for older adults, showing it reduces the risk of chronic diseases, improves mental health, and, importantly, prevents falls—a leading cause of injury and loss of independence in older Australians.
A systematic review published in The Cochrane Library found that exercise programmes specifically designed for balance and strength reduced the risk of falls in older people by up to 23%. Additionally, regular physical activity has been associated with improved mood, reduced symptoms of anxiety and depression, and enhanced social engagement, all of which contribute to better overall wellbeing.
The good news? You do not need a gym membership to reap these benefits. Simple exercises at home can go a long way in building strength, balance, and mobility, all of which are critical for healthy ageing. Here are ten effective and easy-to-follow exercises to incorporate into your routine.
1. Sit-to-Stand: Building Strength and Functional Fitness
The sit-to-stand is one of the simplest yet most effective exercises for maintaining leg strength and improving functional mobility. This movement mimics everyday actions like getting out of a chair or standing up from the couch, which are critical for independence as we age.
How to Do It
- Sit on a sturdy chair with your feet flat on the floor and shoulder-width apart.
- Cross your arms over your chest or extend them forward for balance.
- Lean slightly forward and push through your feet to stand up.
- Slowly lower yourself back down to the chair.
Tips
- Aim to perform 8-12 repetitions, resting briefly between sets.
- To make it harder, use a lower chair or hold small weights in your hands.
2. Heel-to-Toe Walking: Boosting Balance and Coordination
Balance naturally declines with age, increasing the risk of falls. Heel-to-toe walking is an excellent exercise to improve your stability and coordination.
How to Do It
- Stand tall with your feet together and your arms by your sides.
- Take a step forward, placing the heel of your foot directly in front of the toes on your opposite foot (like walking on a tightrope).
- Slowly take the next step, continuing in a straight line.
Tips
- Perform 10 steps in one direction, turn around, and repeat.
- Use a wall or sturdy surface for support if needed.
- If this feels too difficult, try walking with your feet slightly wider than heel-toe.
3. Wall Push-Ups: Upper Body Strength Made Simple
Maintaining upper body strength is essential for tasks like carrying groceries or pushing doors open. Wall push-ups are a low-impact way to target your chest, shoulders, and arms.
How to Do It
- Stand facing a wall at arm’s length, feet shoulder-width apart.
- Place your hands on the wall at shoulder height, slightly wider than shoulder-width.
- Bend your elbows to slowly lower your chest towards the wall, then push back to the starting position.
Tips
- Perform 10-15 repetitions.
- To make it easier, stand closer to the wall; for a challenge, step further away.
4. Single-Leg Stands: A Balance-Boosting Classic
This simple exercise enhances balance and strengthens the muscles in your legs and core, reducing your risk of falls.
How to Do It
- Stand tall next to a sturdy surface, such as a countertop or chair, for support.
- Lift one foot off the ground and balance on your standing leg.
- Hold for 10-20 seconds, then switch legs.
Tips
- Aim to complete 2-3 sets on each leg.
- As you improve, try holding for longer or performing the exercise without holding on for support.
5. Step-Ups: Functional Strength for Everyday Activities
Step-ups mimic the motion of climbing stairs, making them an excellent exercise for strengthening your legs and improving your balance.
How to Do It
- Find a sturdy step or low platform.
- Step onto the platform with one foot, then bring the other foot up to meet it.
- Step down one foot at a time and repeat.
Tips
- Perform 10 repetitions on each leg.
- For an added challenge, hold light weights or increase the height of the step.
6. Seated Marching: Improving Hip Mobility and Core Strength
Seated marching is a great option for those who need a lower-impact exercise to improve hip mobility, core stability, and coordination.
How to Do It
- Sit on a sturdy chair with your feet flat on the floor.
- Lift one knee towards your chest, then lower it back down.
- Alternate legs, mimicking a marching motion.
Tips
- Perform 20-30 repetitions, alternating legs.
- To increase intensity, hold light weights or lift both knees simultaneously.
7. Book Openers: Enhancing Spinal Mobility and Posture
Maintaining spinal mobility is crucial for posture and preventing stiffness. Book openers are an excellent way to gently stretch and mobilise the spine.
How to Do It
- Lie on your side with your knees bent at a 90-degree angle and stacked on top of each other.
- Extend both arms straight out in front of you, palms together.
- Slowly lift your top arm, rotating your chest and opening up towards the ceiling like a book.
- Return to the starting position and repeat.
Tips
- Perform 8-10 repetitions on each side.
- Focus on slow, controlled movements and deep breathing.
8. Toe Taps: Engaging the Core and Lower Body
Toe taps are an excellent way to strengthen your core and improve hip mobility without placing strain on your joints.
How to Do It
- Lie on your back in bed, with both knees bent and your feet flat.
- Slowly lift one leg towards the chest, then bring the other leg up to match it’s position.
- Take one foot at a time back to the starting position.
Tips
- Perform 10-15 repetitions on each side.
- Keep your movements slow and controlled, avoiding arching your lower back.
9. Standing Side Kicks: Strengthening Hips and Improving Stability
This exercise targets the muscles in your hips and thighs, helping to improve your stability and reduce the risk of falls.
How to Do It
- Stand tall next to a sturdy surface for support.
- Lift one leg out to the side, keeping your toes pointed forward.
- Lower your leg back down and repeat on the same side.
Tips
- Perform 10-12 repetitions on each leg.
- For added resistance, use ankle weights or a resistance band.
10. Shoulder External Rotations: Gentle Strength for the Rotator Cuff
Maintaining shoulder strength and stability is essential for daily tasks like reaching and carrying. Shoulder external rotations are an excellent way to strengthen the rotator cuff and keep the shoulders mobile.
How to Do It
- Hold a theraband or light 1-2kg weight in both hands. If you don’t have either, try a can of beans, or a small water bottle instead.
- Bend your elbow to 90 degrees, keeping it close to your side, with your palm facing inward.
- Slowly rotate your arm outward, moving your hand away from your body while keeping your elbow tucked in.
- Return to the starting position and repeat.
Tips
- Perform 10-12 repetitions on each arm.
- Keep your movements slow and controlled.
What to expect
By incorporating these ten exercises into your daily routine, you will build strength, improve balance, and maintain mobility, all of which are essential for healthy ageing. Remember, it is never too late to start, and every little bit of movement counts towards a healthier, more active you. So clear a little space in your living room, put on some music, and enjoy the journey towards ageing gracefully and confidently!
It is important to note that it is normal to feel some muscle soreness after trying new exercises, as this is part of your body adapting to the movement. However, none of these exercises should cause sharp or intense pain. If you experience discomfort that feels wrong or persists, stop the exercise immediately and consult a physiotherapist to assess your needs and provide personalised guidance. Staying safe is just as important as staying active!
Staying Motivated: Tips for Consistency
Consistency is key when it comes to exercise, especially for healthy ageing. Here are a few tips to help you stick with your routine:
Set a Schedule: Aim to exercise at the same time each day to create a habit.
Start Small: Begin with 5-10 minutes and gradually increase as you feel more confident.
Track Your Progress: Keep a journal of your exercises and celebrate small milestones.
Stay Safe: Listen to your body and stop if you experience pain or discomfort.
Consult a physiotherapist or healthcare professional if you are unsure about starting a new exercise program.
For Over 60s Exercise Classes in Newcastle, Budgewoi or Rutherford, please contact you nearest clinic.
