Fun Easy Exercises for Seniors

Please note: The use of any information/videos provided on this website is solely at your own risk. Northumberland County assumes no responsibility for injuries, or any damages suffered as a result of performing the exercises and activities made available on this website. Before you undertake any form of physical activity, we urge you to consult with a doctor or medical professional. If you experience faintness, dizziness, pain, or discomfort, stop the exercise immediately and consult a medical professional.
Description:
In this session, Evy provides gentle, yet effective body weight exercises aimed at improving joint range of motion, strength and heart health while avoiding injury. These movements are considered safe for the aging population and those with disabilities who may be concerned about becoming more active. Exercises are done both seated and standing so the only equipment you will need is a steady chair (no rocking chairs, lazy boys, chairs with wheels, should have a wide base).
Only perform standing exercises if able, and do so behind your chair, at a countertop, or with your walker in front and a chair behind you. Evy's exercises are at a faster pace, but bear in mind you can do them at whatever pace feels most comfortable for you. Make sure the surrounding area is clean and clear of clutter, and you have a space of at least 3 feet on either side of you and behind you for the standing exercises. For safety, make sure that you don’t hold you breathe at all during exercise, pause the video and take a break anytime you need to, and avoid any exercises that cause pain in the joints, especially sharp pain, or pain that continues to worsen each time you perform the same movement. If your muscles are burning during the exercises- that’s okay! Muscle burning happens when the task is challenging and the muscles are working hard, this is how we get stronger. Check out down below for a list of specific exercises included in the video.
Warm up:
Ankle Pumps (ankle flexion & dorsiflexion)
Walking feet Out and In (hip abduction & adduction)
Knee to Chest (hip flexion)
Reach Up and Down (lumbar flexion)
Seated Hip Circles
Twist Alternating (spine rotation)
Knee Extension
Ankle Circles
Sun Salutations In and Out
Wrist Curls
Finger Presses (into thumb)
Forward Neck Rolls
Standing ex's:
1 Minute March
Modified Jumping Jacks (standing jax)
Back Extensions
Glute Extensions (1 side at a time)
Sideways Leg Lift ( 1 sided)
Seated Strengthening:
Static Knee Lift & Hold (with prayer hands, both sides)
Heel Raises
Knee Extensions (1 sided) (both sides)
Knee Lift Sideways (alternating)
Chest Squeeze
Isometric Biceps Curls (1 sided, both sides)
Triceps Press
Core Breathing
Core Breathing with Knee Lift, Lowering to Heel Tap (1 sided, both sides)
Stretching:
Cat/Cow
Hamstring Stretch (both sides)
Combination Stretch: lean to one side with arm (or not) (30 seconds), turn upper body to face knee and lean over knee (30 seconds), both hands between feet and hang forward (30 seconds), roll up, repeat other side
leaning forward, turn body, reaching 1 arm up, hold for 20 seconds, repeat other arm, roll up
Rabbit Pose (hold onto lower legs and push upper back towards the sky)