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Senior Exercises for Five Minutes a Day

Senior Exercises

Are you always pressed for time? Do you say you can’t afford the time to exercise? No more excuses for being out of shape. No more excuses for not exercising and using up a few extra calories. Come on. Just do it! Everyone can afford to give a mere five minutes per day for senior exercises.

Every exercise should be modified for your level of conditioning.  If you are exceeding limber and in great shape, you can possibly perform every exercise.  The rest of us just do the best we can.  Remember, doing something is better than doing nothing.  The goal is to get in better physical condition.  It can not be done overnight or even in a few weeks.  Exercising is a routine that should become part of your daily life.

Here are five different 5-minute exercises that you can definitely squeeze into your busy life:

 1. Circuit-style workout

This senior exercise routine boosts metabolism and builds muscles This is ideal for a morning workout to get your blood pumping and flowing.  It is a great way to start off your day.

Jump squat –  1 minute

  • Raise your arms forward.Senior Exercises
  • Head and shoulder straight, feet apart in line with your shoulders.
  • Keep your back straight and your chest up. Squat down while you inhale until your upper thighs are bent.  Bend your legs until you feel them tightening.
  • Jump up to the balls of your feet. Exhale during that portion of the movement.
  • As your heels return to the floor, allow hips, knees, and ankles to flex, absorbing  the impact of your movement. If possible, immediately squat down and jump again.

Plank – 1 minuteSenior Exercises

  • Get on a prone position on the floor.
  • Support your weight on your knees and forearms.
  • Elbows should be bent and directly below your shoulder.
  • Keep your body straight from your waist up at all times.
  • Hold the position for a few seconds.

Modified Jumping Jacks – 1 minute

  • Put both legs together as you stand.
  • Step your right leg out and put your weight evenly on both legs.
  • Pull that leg in back to the original position.
  • Step your left leg out putting your weight evenly on both legs.
  • Repeat.

Modified Push ups – 30 seconds

  • Lay prone on the floor.
  • Support your weight on your knees and forearms.
  • Use your arms to push up from the floor leaving your legs bent and in contact with the floor.

Adjusted Modified Push Ups – 30 seconds

  • Lean against the wall about 1 foot from the wall.
  • Push yourself towards and away from the wall using your arms.
  • As you progress, move further away from the wall.

Alternating lunges – 1 minute

  • Stand up straight, Senior Exerciseslegs hip-width apart. Place hands on hips.
  • Step your left foot backward (start with a foot distance progressing over time to a 2-3 ft. distance) while keeping your back straight.
  • Lift your left heel slightly so it’s not in contact with the floor.
  • Bend both knees with your left knee forward and left leg towards the rear.
  • Hold the pose for 2-3 seconds then push off your left toe and right heel to rise and return to starting position.
  • Repeat with your right foot.

 2.  Bedroom Workout Routine While Lying Down

These exercises can be performed in your bedroom, this is easy to do right after waking up to increase your strength and flexibility and get you moving through the day.

 Overhead Stretch

  • Lying on your back, extend your arms over your head and feel your entire body stretch
  • Take 10 deep breaths.

Knee-to-Chest Raise

  • In a lying position, Senior Exerciseshug your left knee and bring it up to your chest.
  • Take 5 deep breaths as you feel the stretch of your lower back and thighs.
  • Return to starting position and repeat with your right knee.

Hamstring Stretch

Senior Exercises

  • Hug your left leg and pull it towards your chest, keeping it as straight as possible, while your right leg stays flat or bent on the bed.
  • Take 5 deep breaths while feeling the stretch behind your leg in your hamstring.
  • Repeat with your right leg.

Knee-to-Chest RollSenior Exercises

  • In a lying position, hug both knees and bring them to your chest.
  • Take 5 deep breaths as you feel the stretch of your lower back and buttocks.
  • Try to roll your body from left to right and back to give your back a nice massage.
  • Do this 5 times.

3. Workout Routine In a Standing Position

Upper back stretch

  • With feet hip-width apart, bring both arms upward while interlacing your fingers and palms facing the ceiling. Inhale as you do this and stay for 5 seconds.
  • As you exhale, round your back while bringing your arms in front and parallel to the floor with your fingers still interlaced and palms facing outward. Stay for 5 seconds.
  • Repeat the cycle 5 times.

Side stretchSenior Exercises

  • Feet parallel and hip-width apart, put your hands on your hips.
  • Raise your left arm sideways as you reach towards your right side. Hold the pose for 5 breaths.
  • Repeat on your right arm bringing it toward your left side and hold for another 5 breaths.

Forward bend

  • Senior ExercisesFeet parallel and hip-width apart, put your hands on your hips.
  • Use your waist to bend your upper body to your front.
  • Bring your chest close to your thighs and your back straight and relaxed.
  • Hold this pose for 5 breaths.

Squats

  • Stand with your feet parallel and hip-width apart.
  • Keeping your shoulder square and back straight, bend your knees and go as low as you can.
  • Repeat this exercise for 1 minute.

 4. Yoga routine

A “sun salutation” sequence can be done in less than a few minutes. This exercise stretches all your muscle groups while helping you relax your mind. The trick is to put awareness into your breathing.

Mountain pose

Stand with your feet hip-width apart. Hang your arms beside you torso.Senior ExercisesExtended Mountain Pose

Extended mountain pose

Inhale and raise your arms up to the side and above your head with palms facing each other. Look up.

 

Swan dive to forward bend

As you exhale, slowly bend your waist bringing your torso forward and down. Allow your hands to hang towards the swan divefloor. Touch the front of your legs. In time you will be able to touch your head to your legs. Inhale and look forward.

Step back to plank pose.

 

Upward facing dog

Lay on the floor facing down. Inhale and lower your pelvis to the ground. Straighten your arms and lift your torso up and if possible lift your legs a couple inches off the floor.Lengthen your body and keep your neck long. Press your shoulder blades toward the back to lift your chest forward and up. Exhale to downward facing dog position.

Downward facing dog

Lay on the floor facing down. Press your palms onto the floor, shoulder-width apart. Keep your fingers spread. Push the floor away from you. Try to keep your arms straight. Lift your hips toward the sky until your body forms an senior exercises downward doginverted “V.” Press your chest toward your knees. Align your head with your arms. Press your heels toward the floor. Stay for 5 breaths.

 

Cool down pose: Child pose

Senior Exercises

Kneel down. Drop your buttocks toward your heels. Stretch and bend your body down and forward. Fully stretch your arms forward and let them rest on the floor. Rest your forehead on the mat while keeping your neck and shoulders relaxed. Hold for 30 seconds.

 

5.  Workout-On-The-Go

Here is another alternative workout to keep your heart in good shape.

Jog (Not Really a Jog) in place – 1 minute

Warm up by jogging in place to get the blood flowing and lubricate your joints. Rather than jogging, just  lift your heels off the floor alternating from foot to foot.

Squats – 45 seconds

Stand with your feet hip-width apart. Raise your arms forward and toes pointing forward. Bend your hips and knees as if you’re sitting down in the air.

Skaters – 45 seconds

Move your weight from foot to foot, sideways back and forth while you swing your arms (just like when you’re skating). Remember to keep your hips and knees slightly bent to maintain muscle tension.

Bicycle Crunches – 1 minute

Lying on your back, bend your knees with one foot on the floor. Place your hands lightly touching the temples of your head. Lift your head and shoulder blades slightly off the floor. Keep your right leg on the floor while bringing the left knee toward your shoulder. Do it alternately with the other side and continue on.   A more advanced routine includes twisting your body towards the raised leg. 

 

Do you have other 5-minute exercise routines? Share them with us.


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