Again, these are good for ANYONE. Exercises for Seniors: Hand Behind Back Towel Stretch Throw a towel over your left shoulder and grab a hold of the end of it with your right hand. Many adults aged 65 and over spend, on average, 10 hours or more each day sitting or lying down, making them the most sedentary age group. You can do this stretch seated if necessary, just make sure you are sitting as tall as you can, Take one arm and reach it out so it is horizontally pointing away from you at your side, Lean in the direction of the outstretched hand, as if you are trying to grab something, As you reach, use the leg on the same side to help you to really stretch your side out, Step one foot forward and bend so your knee so it makes a right angle, The shin of your opposite leg should be flat on the floor, Put both your hands on the knee of the bent leg, Lean your body in and forward, pushing against the bent knee, Keep your back upright whilst leaning, and your head should be facing forwards, Reach both your arms around the back of the chair and link your hands so they are locked behind the chair, Lean your torso forward, keeping it nice and straight, The further you push out the more of a stretch you will feel, Bring your knees up with your feet flat on the floor, Fan your arms out so they are reaching out to each side whilst flat on the floor, Take your left leg and cross it over your right leg, Drop your legs to the right as far down as you can, Twist your upper body slightly to the right, Stand upright with your feet shoulder width apart, Place your hands behind you and put them flat against your lower back, Arch backwards slowly and gently, putting your head back so you are looking at the ceiling, Stand upright and place your feet shoulder width apart, Bend one leg, bringing your foot up and grab your ankle with your hand, Hold for 10 seconds and you should start to feel a stretch going up your thigh. Repeat with your right leg, and then perform an additional repetition for each side. Doing stretching exercises are so important to help prevent our muscles and joints from stiffening up or becoming vulnerable to conditions such as arthritis. Extend your left foot backwards, bending your right knee slightly if you wish. © Copyright 2020 OverSixty.All Rights Reserved. Is Working Out for 10 Minutes A Day Enough? Women's exercise routines for age 60 and beyond focus on endurance, retaining muscle and bone mass, flexibility and balance, according to Dr. Gayle Olinekova, author of “Power Aging.” This focus can help you tone and trim your body, while reducing the risk of … As long as they do these stretches every single day then they will feel like they run and dance just as well as when they were 20! Stephen MacConville, Fitness Lead for Flagship Programmes at Nuffield Health gives us his top tips on how the over 70s can stay active during self-isolation. These three resistance band exercises are some of the best strength-training moves for people over 60 to help maintain muscle mass and improve balance. But especially if you’re over 60, put this into your routine. Video: Gentle exercise 30 min video which includes floor work and stretching. Try and hold this position for 30 seconds, and do it 3 times on each leg. Experts are now saying that people in their 60s, 70s and 80s who lift weights and do daily resistance training If you have tightness in your knees, lower back or quadriceps, this stretch will help. Stretching exercises can help keep older men limber and help with erectile issues. Sit in a chair, keeping your feel flat on the floor, and making sure your back is straight. Hold for as long as is comfortable and then repeat on the other side. 30 Low Carb Fruits For Weight Loss (The Ultimate List Of Low Carb Fruits You Need). NOTE: Bend like an accordion, don’t fold over like a piece of paper. Stand upright with your legs spread just further than shoulder width apart. According to the National Institute on Aging, there are four types of physical activity seniors should focus on: endurance, flexibility, strength and balance. Stretching should be an important part of any exercise you do. Category: Health & BeautyTag: morning stretches for over 60, stretches for 60 year old woman, stretching exercises 60, stretching for 60 year olds, stretching over 60, Your email address will not be published. Designed to help everyone over 50 and over 60 and even over 70. Repeat five times on each leg. Exercise 1 - Chest Pull Sit on a sturdy chair with your back straight and core tightened. Slowly begin to bend at the waist, bringing your left elbow down toward your left side and feel the stretch in your right side. Abdomen. If this is too frequent for you, Lynne Cantwell, Consultant Physiotherapist at Six Physio recommends stretching for 30-40 minutes 4 to 5 times per week. 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