Exercises for the elderly

This program shows some exercises for the elderly. Performing regular weight bearing exercises can not only improve your strength and fitness but is also proven to help increase your bone density, a common concern among the elderly.

Please be sure to discuss your plans to exercise with a medical professional before beginning any change in your activity levels.

Warm Up (3)

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Dynamic back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Dynamic chest stretch - 30 seconds

Primary target:

Chest (Pectorals)

Equipment required:

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Walking - 5 minutes

Primary target:

None

Equipment required:

Exercise (7)

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Box press up - 2 sets of 15-18 reps

Primary target:

Chest (Pectorals)

Equipment required:

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Squat with bench - 2 sets of 15-18 reps

Primary target:

Legs (Quadriceps)

Equipment required:

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Single arm row with dumbell - 2 sets of 15-18 reps

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Steps - 60 seconds

Primary target:

Legs (Quadriceps)

Equipment required:

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Seated shoulder press with dumbells - 2 sets of 15-18 reps

Primary target:

Shoulders (Deltoids)

Equipment required:

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Superman - 30 seconds each side

Primary target:

Stomach (Abdominals)

Equipment required:

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Three quarter plank - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

Cool Down (6)

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Cat stretch - abdominals - 30 seconds

Primary target:

Stomach (Abdominals)

Equipment required:

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Cat stretch - back - 30 seconds

Primary target:

Back (Erector Spinae)

Equipment required:

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Seated hamstring and back stretch - 30 seconds

Primary target:

Back (Lattisimus Dorsi)

Equipment required:

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Shoulder stretch - 30 seconds each side

Primary target:

Shoulders (Deltoids)

Equipment required:

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Tricep stretch - 30 seconds each side

Primary target:

Arms (Triceps)

Equipment required:

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Upper Back Stretch - 30 seconds

Primary target:

Back (Rhomboids)

Equipment required: