Here is a list of exercises for seniors with explanations of how to do them. It is important to pace yourself when doing these and if they are too difficult, please work your way up slowly to avoid injury.

Disclaimer: I am not a physician, please consult your doctor if you have questions or concerns, this is just advice and I am not liable for injury.

Exercises for Seniors (75-90 years old)

It is important for seniors to maintain an active lifestyle to improve their overall health and well-being. Regular exercise can help seniors maintain their independence improve their balance and coordination, and reduce their risk of falls and other injuries. In addition to the physical benefits, staying active can boost mental well-being, enhance cognitive function, and provide opportunities for social interaction. This article will provide a list of exercises that are safe and effective for seniors between the ages of 75-90. You'll also find helpful videos and articles that show you exactly how to do these exercises.

Getting Up and Out of Bed

Getting up and out of bed can be challenging for seniors, but there are a few exercises that can help. Before even getting out of bed, try some gentle stretches to wake up your body and prepare for the day:

• Gentle in-bed stretches:
  • Lying on your back, move your feet back and forth to get them awake.
  • Gently stretch towards the knee and then away from it.
  • With legs outstretched, lean over to do a hamstring stretch. Hold for 30 seconds and then lean over a little more.
  • While sitting on the bed, move feet back and forth like sliding for a 10 count each leg.

Once you're ready to get out of bed, here are a few techniques:

• Calf Pumps: Before getting out of bed, pump your feet up and down for 10 seconds. This helps return blood flow back towards your heart and reduce the feeling of dizziness. Repeat this at least 20 times before getting out of bed every morning.
• Rolling to the Side: To get out of bed with the least amount of effort, try rolling onto your side first. Take your legs over the edge of the bed, and use your arms to push your upper body to a vertical position. Gravity will assist in bringing your legs down and the upper body up. Sit for a few seconds and pump the feet to let the blood pressure return to normal.
• Sitting Up: Start by putting both your legs over the side of the bed then push down with your left hand and right elbow to sit up in one go whilst keeping your back straight.
• Lean Back: Sit up with a straight back. Place your hands palm down on the bed behind you. Lean back until you feel the tension in your back. Hold for 5-10 seconds. Use your arms to help push you back up as you return to a sitting position.
• Supine Leg Marches: Lie on your back with your knees bent and feet on the mattress. Lift one knee toward your chest about one or two inches, then relax the leg. Repeat with the other leg.

Holding Their Bladder

As people age, they may experience bladder control issues. Here are some exercises that can help seniors hold their bladders:

• Kegel exercises: Kegel exercises strengthen your pelvic floor muscles, which control your urine flow. To do Kegel exercises, squeeze your muscles as if you were trying not to pass gas. Hold the squeeze for 3 seconds, then relax for 5 to 10 seconds. Repeat the exercise 10 times per session. Try to do 3 to 8 sessions a day.
• Bridges: Bridges can help strengthen your glutes in addition to your pelvic floor muscles. They can also tighten your buttocks, strengthen your core, and reduce back pain. To do a bridge, lie down on the floor. Bend your knees, place your feet flat on the floor, and your arms down on your sides. Tighten...source It's important to note that core strengthening exercises like bridges can have multiple benefits, including improved bladder control.
• Bridge pose: The bridge pose is a yoga pose that can help strengthen the pelvic floor muscles. To do the bridge pose, lie on your back with your knees bent and your feet flat on the floor. Place your arms at your sides with your palms facing down. Lift your hips off the floor until your body forms a straight line from your shoulders to your knees. Hold this position for a few seconds, then slowly lower your hips back to the floor.

In addition to exercise, certain lifestyle changes can also help with bladder control. Maintaining a healthy weight can reduce pressure on the bladder, and avoiding caffeine and alcohol can help to reduce bladder irritation.

Strengthening Their Core and Reducing Back Pain