Want to Age Well? Add These 10 Joint-Friendly Exercises to Your Routine

If you’re over the age of 60, there are certain exercises for seniors that can help you in many ways. Truthfully, the anti-aging benefits achieved through regular exercise are seemingly endless.

In this article, we will take a look at the major benefits of exercising later in life and outline a workout that any senior can complete.

The Health Benefits of Exercise for Older Adults

If I were to list every benefit exercise affords seniors, I’d have to write a novel. Exercise helps every system of the body in some way, and even just a small amount of light or moderate-intensity work can go a very long way.

Let’s take a closer look at some of the major benefits of exercise for seniors.

Exercise Leads to Independence In Old Age

One of the most jarring and difficult changes in old age is the loss of independence. Sometimes, it may be necessary for an older adult to get some extra help with basic chores, getting groceries, or even self-care.

Through exercise, however, seniors can maximize their independence and reduce the need for assistance later in life.

Exercise Improves Balance for Older Adults

A four-letter word that no senior wants to think about is F-A-L-L. Falls in one’s senior years often lead to devastating outcomes such as broken bones and permanent disability.

Through appropriate balance exercises for seniors, older adults can reduce their chances of experiencing a fall.

Regular Exercise Increases Energy Levels

If you’ve ever felt like you just don’t have the energy for exercise (or even getting through the day) you’re not alone. Decreased energy is a major problem later in life. It may seem counterintuitive at first glance, but exercise can greatly increase energy levels.

By strengthening the heart and making the muscles work more efficiently, you’ll feel less tired from your usual daily tasks.

Exercise Helps Prevent and Treat Disease

Diseases affecting the heart, lungs, kidneys, GI system, and many other areas all respond well to exercise. By exercising, you strengthen these systems and greatly reduce the chance of developing a devastating disease.

Regular Exercise Improves Brain Function

A big fear that many people have concerning old age is that of memory loss. Luckily, studies have shown that regular exercise improves brain function and can reduce the risk of developing cognitive disorders such as dementia.

The Best Exercises for Seniors

In the following section, I will outline some of the best exercises for seniors. These exercises will increase strength, balance, and flexibility. Let’s take a look!

1. Seated Machine Row

This is a great exercise for building pure strength in the back and biceps muscles. These muscle groups are key for overall health.

Muscles Used: Biceps, rhomboids, lats, various back, and shoulder muscles.

How to Perform

1. Sit on the rowing machine with a straight back.
2. Select a weight that you believe you can reasonably pull for at least 10 reps.
3. Grasp the handles and pull them towards your ribs, aiming to pinch your shoulder blades together.
4. Return to the starting position to complete the rep.
5. Complete 10-12 reps for 2-3 sets, 1-2 times a week.

2. Lat Pulldown

The lat pulldown is an excellent way to improve overhead mobility as well as back and biceps strength.

Muscles Used: Lats, biceps, various back, and shoulder muscles.

How to Perform

1. Sit on the machine with a straight back.
2. Select a weight that you believe you can reasonably pull for at least 10 reps.
3. Grasp the bar and pull it down toward your chest, leaning back slightly.
4. Slowly return the bar to the starting position to complete the rep.
5. Complete 10-12 reps for 2-3 sets, 1-2 times a week.

3. Front Squats

For the leg muscles, there’s no better exercise than the squat. The front squat emphasizes tons of muscles in the legs while improving balance and mobility.

Muscles Used: Quads, Glutes, Calves.

How to Perform

1. Load up a barbell with a weight that you can reasonably expect to squat for 10 reps.
2. Hold the bar across your chest with your elbows pointed forward.
3. Squat down as deeply as you can while keeping your back straight, then stand back up to complete the rep.
4. Complete 10-12 reps for 2-3 sets, 1-2 times a week.

4. Swiss Ball Dumbbell Bench Press

Through the use of both dumbbells and a stability ball, you’ll challenge your core like crazy! This exercise forces you to balance and modify your position constantly, providing excellent balance results.

Muscles Used: Pecs, triceps, various shoulder, core, and leg muscles.

How to Perform

1. Select a set of dumbbells that you can reasonably expect to bench for 10 reps.
2. Carefully sit on the ball and get yourself into the proper position. (you may need help for this part).
3. Perform a bench press by pushing the weights up toward the ceiling, all while maintaining your balance.
4. Return the weights to the starting position to complete the rep.
5. Complete 10-12 reps for 2-3 sets, 1-2 times a week.

5. Bosu Ball Pushups

The Bosu Ball is an interesting and versatile piece of equipment. This exercise implement is a great thing to use for improving balance and strength.

Muscles Used: Pecs, triceps, various shoulder, and core muscles.

How to Perform

1. Place the flat side of the Bosu Ball on the ground, with the domed side facing up.
2. Position both hands evenly on the ball, and perform a pushup by slowly lowering yourself down towards the ground.
3. Push yourself back to the starting position to complete the rep.
4. Complete 10-12 reps for 2-3 sets, 1-2 times a week.

6. Swiss Ball Dumbbell Chest Fly

Just like the other stability ball exercises on this list, the dumbbell chest fly challenges your balance and core strength.

Muscles Used: Pecs, anterior deltoid, various core muscles.

How to Perform

1. Select a set of dumbbells that you can reasonably expect to move for 10 reps.
2. Carefully lie on the ball and perform a chest fly by keeping your arms straight and bringing the dumbbells together in the middle of your chest.
3. Separate your arms to return to the starting position and to complete the rep.
4. Complete 10-12 reps for 2-3 sets, 1-2 times a week.

7. Seated Swiss Ball Dumbbell Shoulder Press

Get ready to feel the burn in those shoulders! This exercise seeks to improve overhead mobility for tasks such as reaching toward a high shelf.

Muscles Used: Deltoids, triceps, pecs, various core muscles

How to Perform

1. Select a set of dumbbells that you can reasonably expect to press for 10 reps.
2. Carefully sit on the ball and perform a shoulder press by pushing the weights up toward the ceiling.
3. Return the weights to the starting position to complete the rep.
4. Complete 10-12 reps for 2-3 sets, 1-2 times a week.

8. Seated Machine Triceps Dips

The triceps is one of the major muscles of the upper arm and an essential muscle for good health.

Muscles Used: Triceps, pecs, various shoulder muscles.

How to Perform

1. Position yourself on the machine according to the posted instructions.
2. Select a weight that you can reasonably use to complete 10 reps.
3. Grasp the handles and push them down towards the floor, allowing them to return to the starting position to complete the rep.
4. Complete 10-12 reps for 2-3 sets, 1-2 times a week.

9. Barbell Lunges

Lunges combine all the strength benefits of squats with the addition of a one-legged balance benefit. A truly all-in-one exercise!

Muscles Used: Glutes, quads, calves.

How to Perform

1. Load up the barbell with a weight that you can comfortably lift for 10 reps.
2. Place the bar on your back, above your shoulders.
3. With one leg forward, lunge down until your back knee comes close to the floor. 
4. Stand back up to complete the rep.
5. Repeat the exercise on both sides.
6. Complete 10-12 reps for 2-3 sets, 1-2 times a week.

10. Swiss Ball Crunches

This is one of the simplest exercises on the list, but sometimes: simpler is better! Coincidentally, it’s also one of the best core exercises for seniors.

Muscles Used: Rectus abdominis, obliques, various core muscles.

How to Perform

1. Lie with your back firmly on the ball.
2. Perform a crunch by bending your trunk upward.
3. Slowly lower yourself back down to complete the rep.
4. Complete 10-12 reps for 2-3 sets, 1-2 times a week.

Summary

There are tons of benefits to exercising as a senior. It improves balance, brain function, and many other body processes. If you’re over 60 and aren’t sure where to start with your exercise program, give the above workout a try!