5 Gentle Exercises for Seniors

​Daily exercise is important, but can be a challenge for many seniors dealing with chronic pain, arthritis or other conditions. These gentle exercises are a great way to stay in shape without causing pain.

​1. Resistance Bands

Resistance bands are cheap, easy to transport, and can be used anywhere. Resistance bands can be used to do seated rows, band pull aparts (pull the band as if you are shooting a bow), bicep curls (where you stand in the middle of the resistance band, grab both ends of the band, and pull up on the bands) and more.

2. Walking

​Whether you go walking on the treadmill or enjoy an afternoon of walking outdoors, this exercise is beneficial and an easy impact workout for seniors. Walking can strengthen muscles, improve balance and circulation and increase energy levels. Walking is also a great group activity and way to socialize.

3. Swimming

Swimming is a wonderful exercise that puts minimal stress on bones while working many muscles in the body and it can reduce back pain and improve posture. At Martin Luther, we provide aquatic therapy with access to one-on-one care from a licensed physical therapist and a state-of-the-art Hydroworx pool with an underwater treadmill and resistance jet technology. 

4. Weight Lifting

​As seniors age, it’s necessary to keep the arms strong so that day-to-day objects like milk cartons, cans, etc can be lifted without getting hurt. Bicep curls, overhead elbow extensions and side shoulder raises strengthen arm muscles without being too intensive.

5. Stretching

Stretching is one of the best ways to improve posture and maintain flexibility for people of all ages. Stretching is especially important for seniors because flexibility usually decreases as people age, making activities like picking up objects and getting up off the couch more difficult. The triceps stretch, seated hip stretch and the cat-cow pose are three beneficial stretches to start with in your workout.

With these exercises, seniors can improve health, strengthen the core, improve circulation and more. 

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Martin Luther Campus is part of the Ebenezer family of Lutheran Senior Care Communities. We provide transitional care and assisted living apartments for seniors in Bloomington. We also have adult day clubs and memory care programs for seniors living at home. We’re located at 1401 East 100th St. Bloomington, MN. Are you interested in transitioning to assisted living or do you have a loved one that needs assisted living? Call Call Amy at 952.948.5167