STILLWATER — For older adults, regular exercise is one of the most important things a person can do for their health, Gina Peek, Oklahoma State University Extension housing and consumer specialist and interim associate dean said.
Leg, arm and core muscles can get a workout from a seated position, which can help reduce the risk of injury from a fall. Easy stretching exercises also are beneficial for mobility.
Peek provided several example activities to start off the new year:
Arm exercises
• Seated shoulder press: Work on arm muscles by sitting in a comfortable chair and raising your arms above your head. To kick it up a notch, hold a water or can of vegetables in each hand for weight resistance.
• Seated chest press: Start with arms at a 90-degree angle and bring them out in front of the body, then relax and pull them back in. Again, adding weight is an option.
• Bicep curls: With arms at a 90-degree angle, raise and lower the forearm.
Leg exercises
• Sitting to standing: Just like it sounds, sit and stand to build leg muscles by using your own body weight.
• Seated calf raises: With feet flat on the floor, lift heels off the ground and repeat.
Core exercises
• Leg kicks: Extend both legs away from your body. Lift one leg higher, return to starting position, then repeat with the other leg.
• Tummy twists: With both hands, hold a small object in your lap, keeping your elbows bent. Twist from side to side while keeping the object in front of your body.
Stretching
• Neck turns: Sit comfortably in a chair and rotate your head from left to right until a gentle stretch is felt. Hold for 20-30 seconds.
• Seated backbend: While seated, place hands on your hips. Slowly arch your back inward while keeping spine straight, then lean backward using only the upper body.
• Seated side stretch: With one hand, grip the side of the chair when seated. Extend your opposite arm over your head, making a shape similar to an elongated letter C. Shift your upper torso in the direction of the hand holding the chair, and hold for 10-20 seconds. Switch sides and repeat.
Peek said anyone starting a new exercise program, whether at home or in an organized class, first should consult with their primary care physician.