Easy Home Workout Exercises for Older Adults

The below exercises are great for "older adults" but can be followed by anyone that's not in good shape and needs an easy exercise program. Please consult your doctor first before attempting these exercises if you're suffering from any illness, injury or disability.

Note: By "older adult" we are referring to people that are over the age of 50 and this by no means imply that you are old. It only means you are older than a 20 year old or a 30 year old. At LUNVA we always say that age is just a number and that you are as old as you feel you are.

You may find that if you are 50 years old and in good physical shape that these exercises are not for you. You may also find that if you are 80 years old and not in good shape that some of the exercises may be too hard for you. 

If you can't do or complete any of the exercises don't worry and just skip them. It's always a good idea to start off slowly and to gradually do more as your fitness level improves over time.

There is no need to follow all of the below videos. Simply choose one or two and follow others only if and when you're ready to do so. You will notice that the videos vary in length and we suggest you start by following the shorter ones first until you are ready and able to exercise for longer periods of time.

The National Institute on Aging at NIH identifies four different types of exercise and says that most people only focus on one activity of type of exercise when they should actually be focusing on all four, namely:

* Endurance
* Strength
* Balance
* Flexibility

While looking at the videos note the different types of exercise that are covered and always try to include endurance, strength, balance and flexibility exercises in your own exercise program.  

We would like to give credit for these videos to Go4Life®, an exercise and physical activity campaign from the National Institute on Aging at NIH.

Warm Up Exercises

This video is a quick warm up to be used alone, or before other exercise. Consider doing this routine before taking a walk.

It should not take longer than 5 minutes to complete. Try to look straight ahead of you while doing the exercises so you don't risk losing your balance and, if possible, take deep breaths through your nose and exhale slowly.

15-Minute Simple Home Workout

This video shows a workout featuring warm up, strength, balance, and flexibility exercises, and a cool down.
Equipment needed: A stable chair, a towel, light hand weights and a tennis ball.

The exercises start off with a simple warm up exercise followed by a series of strength and balance exercises and ends with some cool down, flexibility and stretching exercises.

10-Minute Workout

This video shows a workout featuring warm up, strength, flexibility and balance exercises as well as a cool down.
Equipment needed: a stable chair, hand weights or evenly weighted objects, and a towel.

20-Minute Workout

This video looks at a workout featuring warm up, strength, flexibility and balance exercises, and a cool down.
Equipment needed: A stable chair, a towel, and light hand weights or evenly weighted objects.

60-Minute Workout

This video shows a workout featuring warm up, strength, balance, and flexibility exercises, and a cool down.
Equipment needed: A stable chair, a towel, light hand weights and a tennis ball.

7 Strength, Balance, and Flexibility Exercises

This video shows 7 strength, flexibility, and balance exercises that can be performed in various places around the house using everyday materials.
You’ll need a wall or other sturdy upright surface, two equally weighted objects like water bottles or weights, and a sturdy chair.

The exercises cover upper and lower body exercises, a balance exercise, and stretching exercises.

6 Upper Body Strength Exercises

This video shows how to do 6 upper body strength exercises, namely: hand grip, overhead arm raise, arm curl with weights, arm curl with resistance band, wall push-ups, and chair dip.

These exercises can be performed almost anywhere, You’ll need a small ball such as a tennis ball or racquetball, two equally weighted objects such as water bottles or weights, resistance bands, a wall or other sturdy upright surface, and a sturdy chair.

4 Lower Body Strength Exercises

This video shows 4 lower body strength exercises – back leg raise, side leg raise, chair stand, and toe stand.
Equipment needed: a stable chair and a sturdy wall.

4 Flexibility and Cool Down Exercises

This video shows how to cool down with four flexibility exercises – shoulder and upper arm stretch, ankle stretch, thigh stretch, and back of leg stretch.

6 Flexibility Exercises

This video shows 6 flexibility exercises – shoulder and upper arm stretch, back stretch, ankle stretch, getting down on the floor and back up safely, hip stretch, and buddy stretch on the floor. They target several areas of the body and are important to do after finishing strength exercises and other physical activities.

You’ll need a sturdy arm chair, a hand towel, a mat or soft floor, a bath towel, and an exercise partner.

3 Balance Exercises

This video shows 3 balance exercises, namely: stand on one foot, heel-to-toe, and the balance walk.
Equipment needed: a stable chair.

Endurance Exercises

Endurance exercises are activities that increase your breathing and heart rate for an extended period of time. Some examples are walking, jogging, swimming, raking, sweeping, dancing, and playing tennis.

Endurance exercises don't have to be hard or difficult. In fact, the NIH mentions several types of endurance exercises that are easy to follow, including:

Mall Walking

Walking is great exercise, and walking in the mall is second only to walking in neighborhoods in popularity. Malls are great places to walk because they provide a sheltered indoor space free from traffic and bad weather.

Brisk Walking

Brisk walking is great exercise, and like other endurance exercises, it can increase your heart rate and breathing. Endurance exercises keep you healthy, improve your fitness, and help you do the tasks you need to do every day.

For some, walking for the recommended 30 minutes a day might be difficult. If so, try walking for 10 minutes at a time and build up to three times a day. As your endurance improves, walk longer until you can advance to a single 30-minute walk.

Exercise Around the House

In addition to the above exercise videos, you don’t need to leave your house to be active. There are many activities that you can do at home for an endurance workout, such as gardening, heavy housework, sweeping, raking and even shoveling snow.

Remember that even moderate exercise is better than no exercise.

At LUNVA, we consider exercise a very important part of a healthy lifestyle. Another important part is healthy eating habits and we invite you to have a look at our healthy recipes that include our best low carb recipes, keto recipes and sheet pan recipes.

Check out our range of dietary supplements by clicking here.