Not only at a young age, but also and especially in old age, it is extremely important to be physically active. Seniors who exercise regularly are generally much fitter, both physically and mentally, than “couch potatoes” of the same age. Of course, people over 70 are only rarely capable of top sporting performance. But you don’t have to do any high-performance sport – depending on your physical fitness , half an hour of light gymnastics about five times a week is enough. An occasional walk through nature and regular memory training round off the feel-good program.
In our exercises, we don’t accept the excuse of being in a wheelchair or being dependent on a walking aid, because almost all exercises can also be performed as seated gymnastics. If you complete all exercises in a row, a perfect mix of stretching and strengthening workouts is guaranteed. Gymnastics for seniors is often offered in clubs or retirement homes as group training or as a special sport for seniors. However, you can also do all of our exercises at home on your own. If necessary, you can print out the exercises.
side bend
The side bend is a good warm-up exercise. To do this, simply stand with your legs apart or assume an upright posture on a chair. Bend your arms and place them on your hips. Now carefully lean to the left as far as you can. Hold this position briefly and then bend to the right side. Legs and hips remain straight, only the upper body should move.
If you feel fit enough, you can rotate your upper body in all directions. You should do the exercise for about two to three minutes until you feel warmed up and ready to exercise.
tug of war
We continue with our senior gymnastics: For the “tug of war” exercise, take a rubber resistance band between your hands. Grasp the band with both hands, leaving a small space of about six inches between your fists at first. Now pull the band sideways as far as possible in front of your chest, hold the tension for five seconds and then release it again. Repeat this exercise five times.
Then increase the distance between your fists to about 35 centimeters, pull the band apart again and repeat this five times. If you are already a little advanced in the training, you can increase the distance between your fists and pull the band further apart.
elephant trunk
For the elephant’s trunk, stretch your right arm back to your left at shoulder height. Grasp the elbow of your right arm with your left hand and press your arm against your body. Hold the position for ten seconds, then switch sides.
Repeat this exercise four times per side. This stretches the arm muscles and loosens the shoulder joints.
Baum
The “Tree” exercise is performed while standing. To do this, place your right foot slightly in front of your left foot so that you have to bend your right leg slightly and stretch your left leg. Make sure you stand securely. Now press both hands together over your head. The elbows point outwards. Hold this position for ten seconds, then lower your arms and relax your legs. Now step your left foot forward, raise your arms again and repeat the exercise three times on each side.
If you want to do the exercise while sitting , limit it to your arms only. Raise this overhead, press both hands together and hold this position for ten seconds. Repeat the exercise a total of six times.
One bone
The “one-leg” gymnastics exercise can only be performed while standing. Stand up straight on level ground with your feet hip-width apart. Extend your arms horizontally on either side for better balance. If necessary, stabilize your stance by holding onto a secure chair.
Fix your eyes on a stationary point on the opposite wall, such as a shelf or a picture. Now carefully lift your left knee up until your thigh is at right angles to your body. Try to hold this position for as long as possible. Then lower the leg and switch sides. This exercise improves coordination and balance while strengthening your arms, legs, and core.
stretch neck
Especially when you sit a lot, your neck tends to tense up quickly. This exercise helps to stretch and loosen the muscles in your neck and shoulders. To start, stand or sit up straight. Then place your left hand on your head and extend your right hand, slightly spread outward, straight down your body. Gently tilt your head to the left.
Hold the stretch for about five seconds, then switch sides. Repeat the exercise three times per side.
mobilize legs
This exercise will help strengthen your leg and arm muscles. To do this, sit on a chair and stretch both arms straight out in front of you. Then take one leg up and stretch it straight forward. Hold the position for about ten seconds.
Then bring your arms and leg back down, take a deep breath and repeat the exercise, this time with the other leg. Repeat the exercise three times per side.
Lateral raise with dumbbells
This senior gymnastics exercise primarily strengthens the neck and shoulder muscles. Dumbbells weighing around 500 grams should be used. Alternatively, two half-litre plastic water bottles can be used. Grab a weight in each hand and raise both arms outstretched to your sides to shoulder height. The palms face down.
Hold the position for five to ten seconds, and then lower your arms back down. Repeat the exercise five times.
picking apples
At the end of our gymnastics for seniors, the exercise “pick apples” follows. To relax, sit cross-legged on the floor or, if you can’t, sit relaxed in a chair. Keep your head and back straight. Now stretch both arms straight up towards the ceiling at the same time. Imagine a branch full of juicy apples hanging above you . Try to pick these apples with a slight twisting movement of your hand and alternately stretching one arm up as far as possible.
Finally, stand up, let your arms hang loosely at your side and shake them out vigorously. To do this, breathe out deeply.
