- About Us
- Living Options
- Events & News
- Making the Move
Ask any child to pretend to be a senior citizen, and what’s the first thing he or she does? Stoop over to walk. The older we get, the more likely we are to experience a forward, slumped posture and rounded shoulders. Weakened muscles due to inactivity, along with slumping to type on computers and text on our phones contribute to posture issues. To complicate matters, aging bodies are more prone to osteoporosis and its precursor, osteopenia.
The CDC reports that one-quarter of all American women aged 65 or older suffer from the condition—and the rates of osteoporosis rise with age—about 26 percent of adults aged 80 or older have the condition.
But seniors can fight back with exercises that improve posture as well as exercises for osteoporosis. In fact, it’s possible to reduce the risk of osteoporosis with, while helping to build and maintain bone density and strong muscles.
There are two types of exercises for osteoporosis that are important for building and maintaining bone density: muscle-strengthening exercises and weight-bearing exercises. If you’re fortunate to live in a vibrant, amenities-packed retirement community like Crestwood Manor in Whiting, New Jersey, you’ll enjoy the benefits of exercising in state-of-the-art fitness facilities and choosing from a variety of classes to help keep you motivated and physically active. But the exercises we’ve included here can be done anywhere, anytime.
What follows are 10 easy exercises for seniors divided into muscle-strengthening, weight-bearing, and posture-improving movements that will help promote stronger bones, combat poor posture, and put more pep in your step—not to mention help reduce aches and pains.
Lying hip bridges – This exercise focuses on strengthening your gluteal muscles in your backside, which help you stand, push off from a chair, climb stairs, and walk more confidently.
Wall pushups – These are a modified version of a floor pushup, good for strengthening your back, shoulders, arms, and core.
Toe stands –These are good for strengthening calf and ankle muscles which improve stability and balance.
Dead bugs – It may be a funny name, but these are excellent for improving core stability for better balance and overall strength.
Brisk walking – This is one of the simplest, best ways to enhance bone health. The only requirements are comfortable clothes and supportive athletic shoes.
Tai chi and yoga – Both of these routines are wonderful for building coordination and strong bones, while improving flexibility and reducing stress.
Aerobics – There are many kinds of aerobics classes expressly geared for seniors, but dancing, swimming, biking, and even treadmill walking are all ways to get your heart pumping, while helping to reduce the chance of osteoporosis. The goal is to get your heart rate up (check with your physician to see what your target resting rate and aerobic rate should be) and get a full workout for muscles and joints.
Mountain pose – Great for balance and better posture
Wall tilts – Great for improving posture
Corner stretch – Great for strengthening and lengthening your spine and back muscles
These are just a few examples to try. You can find many more excellent restorative movements and exercises online simply by searching key terms like “senior exercises that improve posture,” and “senior exercises for osteoporosis.”
More relaxed, more energized and more content than ever before. That’s the lifestyle residents describe who live at Crestwood Manor. From bright, welcoming, independent living floor plans to a community outside your door that offers a vibrant, maintenance-free lifestyle, our community really does check all the boxes for seniors.