6 Standing Exercises for Seniors that Don’t Require Equipment

 

In the search for a fresh fitness routine, we often overlook the simple magic of standing exercises, which are especially beneficial for folks over 65. We’ll let you in on a little secret: Spending just a few minutes doing standing exercises each day can seriously improve your core strength, your mobility, and your overall health – without equipment and without strenuous movement involved.

It’s estimated that the average American spends about 11 hours per day sitting down. For those who have limited mobility, such as older adults and those recovering from an injury, the hours spent in the chair can be even greater. However, when we spend all that time sitting, we can forget about the benefits of simply standing up! Research shows that standing for 90 minutes per day can significantly lower your risk of health issues like cardiovascular disease. Incorporating standing exercises into your workout routine can also improve balance, flexibility, circulation, muscle strength, joint pain, and more.

And, lucky for you, the search for the right standing exercises is over because we’ve put together our top six favorites to get you movin’ and groovin’ without even leaving your home. Whether you’re already in your golden years or just stuck in a desk job, these standing exercises are accessible—and beneficial—for everyone!

Don’t start your fitness journey alone. Find your local gym for support and expert guidance when you need it. 

What are Standing Exercises ?

Standing exercises form the foundation of functional fitness, emphasizing movements that mimic real-life activities. When you engage in squats, lunges, and other standing exercises, you’re not just working on isolated muscle groups; you’re enhancing your body’s ability to easily perform daily tasks.

Standing exercises also play a crucial role in improving posture. As you work on your stability and balance, you naturally develop a more upright and aligned stance. This, in turn, can alleviate strain on your spine and contribute to a healthier, pain-free back.

So, when you embark on a set of standing exercises, you’re not just lifting weights; you’re investing in a well-rounded approach to fitness, enhancing your body’s capabilities for both the gym and everyday life. It’s a journey towards a stronger, more resilient you.

The Benefits of Standing Exercises for Seniors (and Everyone Else!)

• Improved Balance and Stability: As we age, balance and stability can decline. Standing exercises, such as leg lifts and toe stands, help seniors maintain and enhance their balance.
• Mood and Cognitive Benefits: Exercise has been linked to improved mood and cognitive function. Standing exercises not only keep the body active but also contribute to mental well-being, reducing the risk of depression and cognitive decline.
• Weight Management: Regular physical activity, including standing exercises, plays a role in weight management. This is essential for overall health, as maintaining a healthy weight can reduce the risk of various chronic conditions.
• Muscle Strength and Tone: Standing exercises engage various muscle groups, promoting strength and tone. This is crucial for maintaining mobility, independence, and the ability to perform daily activities.
• Improved Joint Health: Regular standing exercises can help lubricate joints and improve flexibility. This benefits seniors with arthritis or joint stiffness, as it helps maintain joint function and reduces discomfort.

So, are you ready to get started on your fitness journey? Buckle up for these six simple standing exercises that’ll have you feeling like you can conquer the world (or at least reach for that remote without groaning).

Six Standing Exercises to Build Strength and Mobility

1. Knee Taps

Targeted Muscles: Lower abs and core

Execution:

• Stand up straight and place both hands together out in front of you.
• Raise one bent leg and touch your knee to your hands.
• Bring your back back down, keeping your knee slightly bent.
• Repeat, then move on to the other leg.

Benefits:

• Strengthens the abdominal muscles
• Improves balance

2. Toe Taps

Targeted Muscles: Core and hip flexors

Execution:

• Stand up straight and raise one hand above your head.
• Bringing your leg leg up and opposite hand down, try and tap your toe.
• Bring your leg all the way back down.
• Repeat, then try with the other leg.

Benefits:

• Enhances core stability
• Increases flexibility in the hip flexors

3. Hip Hinges

Targeted Muscles: Lower back, hip flexors, core, and glutes

Execution:

• Stand up straight and place one leg slightly behind you.
• Bend forward, keeping one leg straight and standing only on the opposing leg.
• Return to starting position and try with the other leg.

Benefits:

• Strengthens your back muscles
• Makes bending down easier
• Improves balance and stability

4. Hip Hinge to Calf Raise

Targeted Muscles: Calves, hip flexors, lower back

Execution:

• Stand with your feet shoulder-width apart.
• Bend forward, keeping a straight back.
• Return to starting position.
• Raise your heels off the ground.
• Return to starting position and repeat.

Benefits:

• Strengthens your back muscles
• Makes bending down easier
• Improves balance and stability

5. Lateral Leg Raise

Targeted Muscles: Hip abductors and core muscles

Execution:

• Stand on one foot with both arms out.
• Lift your raised leg to the side as high as you feel comfortable.
• Bring it back down and repeat with the other leg.

Benefits:

• Strengthens stabilizers and core muscles
• Improves balance

6. Back Leg Extension

Targeted Muscles: Glutes, lower back, quads

Execution:

• Stand up with one leg slightly behind you.
• Extend your leg behind you.
• Return to starting position and try with the other side.

Benefits:

• Strengthens your glutes
• Improves balance
• Loosens up hip joints

Don’t forget to stretch!

Taking a few extra minutes to stretch after exercising will feel fantastic and work wonders for your body. Stretching helps increase flexibility, reduce muscle tension, and improve blood circulation. So, next time you wrap up a sweat session, don’t skip the stretch—it’s your express ticket to feeling great and seeing those results sooner!

Standing exercises are a great way to jump into working out or get back into a fitness groove after some time off. Remember to go at your own pace, celebrate each win, big or small, and pat yourself on the back (those shoulder stretches will be helpful!)