10 Dynamic Warm-Up Exercises For Seniors

Keeping active is crucial at any age; it allows your body to remain healthy, physically strong, and injury-free. We need to do a good amount of warm-ups before we exercise, especially as we age.

At A Glance

There are many warm-ups that seniors can do, from dynamic stretches to upper-body and lower-body exercises. Warm-ups are designed to help increase flexibility and prevent injuries related to exercise. In this post, we'll share the top ten warm-up exercises to help keep your blood flow consistent, your muscles and joints strong, and your heart fit.

10 Warm-Up Exercises For Seniors

Try these ten warm-up exercises before starting your next workout:

1. Hip Circles

To begin, stand on one leg and use a countertop to support your arm. Slowly and gently swing your other leg in circles outward and to the side. Try to complete 20 circles clockwise and 20 circles counter-clockwise. Then, switch legs and repeat. As you progress with this warm-up exercise and become more flexible, gradually increase the size of the circles to further improve your muscle movement.

2. High Knees

Stand upright and keep your shoulder blades back. Once your feet are slightly apart, hold your hands out in front of you at belly height. Start marching on the spot by bringing one knee up to touch your palm and then the next knee. Try to keep the movement brisk and steady. Do between 20 and 30 marches per session. If you're feeling confident, you can increase that to 40.

3. Shoulder Rolls

Stand up straight with your feet apart and level. Keep your arms on each side of your body and relax them. Slowly start to shrug your shoulders and move them in a circle up toward your ears and then back down again toward your shoulder blades. Repeat this warm-up ten times in each direction (backward and forward).

4. Arm Circles

Stand with your feet flat on the ground, shoulder-width apart. Bring your arms up to your sides at shoulder height with your palms facing the ground. Circle both arms, first in a forward direction and then in the opposite direction. 20 circles in each direction are recommended for this warm-up.

5. Lunges

Choose a space near a chair or countertop, place your hand on it for balance, and then take one big leap forward with your right leg. Bend your knees to enter the shallow lunge position. You will feel a pull in your leg muscles at this point. Pause and then carefully step back into your original starting position. Switch legs and repeat this warm-up five times per side.

6. Squats

Stand in an upright and neutral position with your feet slightly apart. Bend your knees and waist, almost like when you're getting ready to sit on a high stool. As you bend, keep your chest upright and stretch both arms out and forward and as high as your shoulders. Slowly move back to your upright position while moving both arms back down to your sides. Repeat this warm-up between eight and ten times.

7. Heel-To-Toe Walk

This warm-up exercise is done standing. Start by moving your feet shoulder-width apart. Take a small step forward with your right leg, placing your heel on the ground. Then, roll your foot toward the ball of your right foot and rise high on your toes. At the same time, bring your left foot forward and step into the same heel, then ball and toe roll. It is recommended that you repeat this five times per leg. If you need to balance, you can hold a nearby wall.

8. Arm Swings

Stand up straight and slowly turn your torso to the right side while keeping your arms loose so they can swing around your body as you turn your torso from the right to the left side. As your arms swing to the right, let your left heel lift slightly. And as your arms go to the left, let your right heel lift. These slight elevations can help your spine gently twist and help it stretch out.

9. High Step

Stand with your feet shoulder-width apart and parallel to each other. Then, step forward with your left leg and raise your right knee up to your chest. Use your hands to pull your right knee up higher into your chest. Now, pause and lower your right leg. Repeat the same warm-up with your left knee raising to your chest. You can place a hand on a nearby wall to keep your balance during this warm-up.

10. Step Up And Over

Stand tall with your hands on your hips and your feet apart. Rebalance your weight to shift to your right leg, then lift your left leg until your left thigh is parallel to the ground. Now, step to the left, almost like you are stepping over an obstacle on the floor. Lower into a half or full squat, depending on which is most comfortable for you. Push yourself up using your heels and return to your starting position. Repeat this five times on each side.

Guidelines For Senior Warm-Ups

Always remember to breathe deeply while you stretch. Each deep stretch should be gentle to ensure your muscles wake up slowly. Stretching should be relaxing and comfortable, so if you experience any pain, it's recommended that you consult your physician.

How Much Exercise Is Recommended For Seniors?

• It is recommended that seniors engage in at least 30 minutes of moderate-intensity physical activity per day, such as walking or aerobics.
• If your physical health is good, low-impact exercises, like walking, tai chi, and yoga, can be done daily, as they impact your whole body.
• Strength exercises, like lifting hand weights, should be done twice weekly for 30 minutes per session. Do not over-exert the same muscle group one day after the other.

Conclusion

A good warm-up exercise routine helps gradually increase your core body temperature and readies your muscles, heart, and joints for physical activity.

If you'd like to embrace these warm-up exercises and add them to your daily routine, speak to Right at Home's professional caregivers. They provide excellent home care services in Winnipeg every day of the year.

Why Right at Home?

• Over 20 years of experience. Right at Home has been providing award winning customized senior care and home care for over 20 years.
• YOUR Caregivers are all part of YOUR Care Team. This means that there is no revolving door of Personal Support Workers and Nurses. With the help of your Care Planner, you choose and get to know them. This leads to an level of care for your loved one that is unsurpassed in our industry.
• Working with government support. Your Care Planner will work to help you find the government supports you are eligible for (if you would like them) and then work to find a solution for the care needs that go above what government and family can do. We will also work around the government care plan so that we are enhancing it.

We help in home, wherever home is to you.

Our Caregivers are always out in the community visiting homes, Retirement Residences, Long Term Care (LTC), hospices and hospitals.