Exercise Plan for Older Adults

Adults — including older adults — should aim for 150 minutes of moderate aerobic activity weekly, according to the American Heart AssociationTrusted Source.

This can include walking, swimming, cycling, and spending a little time every day improving:

• strength
• flexibility
• balance

Even though this may sound like a lot, you can break it down into 10- or 15-minute chunks of exercise 2 or more times a day. Or you can do 30-minute sessions 5 times a week.

Here’s an example of what a week might look like, along with suggestions for some exercises you can do to get started:

Strengthening exercises are important in your workout regimen because your risk for muscle and bone mass loss (osteoporosis) often increases as you get older.

There are dozens of exercises you can do to build strength without having to set foot in a gym. Some you might want to perform on a softer surface with carpet or a yoga mat.

Here are a few examples for people who are just getting started:

Abdominal contractions

To increase strength in your abdominal (ab) muscles

1. Lie on your back with your hands by your head or by your sides. Keep your feet on the ground so your legs are bent at the knees.
2. Take a deep breath and tighten your ab muscles.
3. Hold for 3 breaths and then release the contraction.
4. Repeat 10 times.

Wall pushups

To increase strength in your chest and shoulders

1. Stand about 3 feet away from a wall, facing it with your feet shoulder-width apart.
2. Lean forward and place your hands flat on the wall, in line with your shoulders. Your body should be in plank position, with your spine straight, not sagging or arched.
3. Lower your body toward the wall and then push back.
4. Repeat 10 times.

Pelvic tilts

To strengthen and stretch muscles in your lower back

1. Bend each leg so it’s at a 90-degree angle. Your back knee should be touching the ground, and your toes on that foot should be pressed into the mat.
2. Take a deep breath, tighten your buttocks, and tilt your hips slightly forward.
3. Hold for a 3 count.
4. Tilt your hips back, and hold for 3 seconds. (It’s a very subtle movement.)
5. Repeat 8 to 12 times.

Shoulder blade squeeze

To strengthen postural muscles and stretch your chest

1. Stand or sit straight in your seat, rest your hands in your lap, and squeeze your shoulder blades toward one another.
2. Focus on keeping your shoulders down, not hunched up toward your ears, and hold for 3 seconds.
3. Release and repeat 8 to 12 times.

Toe taps

To strengthen your lower legs

1. Sitting in a chair and keeping your heels on the floor, lift your toes high enough so that you can feel the muscles along your shin working. (This helps keep blood circulating in your legs and strengthens your lower leg.)
2. Repeat 20 times.

Heel raises

To strengthen your upper calves

1. Sitting in a chair, keep your toes and the balls of your feet on the floor and lift your heels.
2. Hold on the balls of your feet for 2 to 3 seconds and slowly lower them.
3. Repeat 20 times.

Knee lifts

To strengthen your thighs

1. Seated in a chair, with your arms resting but not pressing on the armrests, contract your right quadriceps muscles and lift your leg. Your knee and the back of your thigh should be 2 or 3 inches off the seat.
2. Pause for 3 seconds and slowly lower your leg.
3. Complete 8 to 12 repetitions and then repeat with the opposite leg.

Shoulder and upper back stretch

To stretch your shoulders and back

1. Bend your right arm, raising it so your elbow is at chest level and your right fist is near your left shoulder.
2. Place your left hand on your right elbow and gently pull your right arm across your chest.
3. Hold for 20 to 30 seconds.
4. Repeat with the opposite arm.

Ankle rotations

To strengthen your calves

1. Seated in a chair, lift your right foot off the floor and slowly rotate it 5 times to the right and then 5 times to the left.
2. Repeat with your left foot.

Getting into the habit of stretching daily will improve your range of motion and make every activity — including reaching for a dish from a cupboard — more comfortable.

Here are two basic stretches to start with:

Neck stretch

To relieve tension in your neck and upper back

1. Stand or sit with your feet flat on the floor, shoulder-width apart. Keep your hands relaxed at your sides.
2. Don’t tip your head forward or backward as you turn your head slowly to the right. Stop when you feel a slight stretch. Hold for 10 to 30 seconds.
3. Then turn to the left. Hold for 10 to 30 seconds.
4. Repeat 3 to 5 times.

Upper back

To relieve tension in your shoulders and upper back

1. Sit in a firm chair. Place your feet flat on the floor, shoulder-width apart.
2. Hold your arms up and in front of you at shoulder height, with your palms facing outward and the backs of your hands pressed together. Relax your shoulders so they’re not scrunched up near your ears.
3. Reach your fingertips out until you feel a stretch. Your back will move away from the back of the chair.
4. Hold for 10 to 30 seconds.
5. Repeat 3 to 5 times.

Since accidental falls may be a source of injury for many older adults, incorporating balance exercises in your exercise regimen can help with fall prevention.

Balance exercises or activities such as tai chi or yoga make it easier to walk on uneven surfaces without losing balance.

You can do these balance exercises every day, several times a day — even when you’re standing in line at the bank or the grocery store.