What do you do when it’s too cold to take a walk, bike or even get out? The Outpatient Therapy team at McLean shares some simple exercises to keep you strong and limber—in the comfort of your living room with ordinary items you have around the house!

McLean’s Emily Solis, Clinical Supervisor of Outpatient Therapy Services, notes: “Seniors will see great benefits from incorporating even small amounts of simple exercises into their daily routines. Focusing on strength and flexibility is a great way to start, and there are many things you can do on you own at home. McLean’s Physical Therapists at our Outpatient Clinic are expert at developing routines that are easy to continue on your own.”

Fawn Oldham, a Physical Therapist who has been with the McLean Outpatient Therapy Clinic for more than 30 years, agrees with encouraging everyone to warm up first with a walk around your home or up and down the stairs. Always listen to your body, and check with your doctor before starting any new exercise routine and if you have questions about a particular exercise. 

Here we share part of the “Workout to Go” exercise routine from the National Institute on Aging at NIH. These exercises will help you build both strength and flexibility.

As you get older, building strength and flexibility becomes even more important. It helps you continue to manage day-to-day tasks on your own and simply feel better all around.  

Equipment Needed

• Two tennis balls
• A sturdy chair with arms
• A towel
• Two equally weighted objects—soup cans, water bottles or wrist weights

Exercises to build strength in older adults

Strong muscles make everyday activities easier, from carrying groceries to getting up from a chair. Building muscular strength can also help with your balance and in preventing falls. When your leg and hip muscles are strong, you are not as likely to fall.

Try to do strength exercises at least 2 days each week, but don’t exercise the same muscle group two days in a row. With all strength exercises, breathe out as you push, lift or squeeze, and breathe in as you relax.

For the routine below, do 3 sets each of the following exercises.

Hand Grip

1. Hold a tennis ball in each hand.
2. Slowly squeeze the ball as hard as you can and hold for 3–5 seconds.
3. Relax the squeeze slowly.
4. Repeat 10–15 times.

Wall Push-Up

1. Face a wall, standing a little farther than arm’s length away, feet shoulder-width apart.
2. Lean forward and put your palms flat against the wall at shoulder height and shoulder-width apart.
3. Slowly bend your elbows and lower your upper body toward the wall. Keep your feet flat on the floor.
4. Hold the position for 1 second.
5. Slowly push yourself back until your arms are straight.
6. Repeat 10–15 times.

Overhead Arm Raise

You can do this exercise while standing or sitting with your feet flat on the floor, shoulder-width apart.

1. Hold weights at your sides at shoulder height with palms facing forward.
2. Slowly raise both arms up over your head keeping your elbows slightly bent.
3. Hold the position for 1 second.
4. Slowly lower your arms.
5. Repeat 10–15 times.

Tip: Use a heavier weight as you progress.

Back Leg Raise

1. Stand behind a sturdy chair, holding on for balance.
2. Slowly lift one leg straight back without bending your knee or pointing your toes. Try not to lean forward. The leg you’re standing on should be slightly bent.
3. Hold the position for 1 second.
4. Slowly lower your leg.
5. Repeat 10–15 times.
6. Repeat 10–15 times with the other leg.

Tip: You may want to add ankle weights as you progress.

Side Leg Raise

1. Stand behind a sturdy chair, holding on for balance.
2. Slowly lift one leg out to the side. Keep your back straight and your toes facing forward. Slightly bend the leg you’re standing on.
3. Hold the position for 1 second.
4. Slowly lower your leg.
5. Repeat 10–15 times.
6. Repeat 10–15 times with the other leg.

Tip: You may want to add ankle weights as you progress.

Toe Stand

1. Stand behind a sturdy chair, feet shoulder-width apart, holding on for balance.
2. Slowly stand on tiptoes as high as possible.
3. Hold the position for 1 second.
4. Slowly lower heels to the floor.
5. Repeat 10–15 times.

Tip: Try doing the exercise on one leg at a time for 10–15 times on each leg as you progress.

Exercises to build flexibility in older adults

Stretching is important to improve flexibility. When you are more flexible, it’s easier to do routine things like reaching down to tie your shoes or looking over your shoulder when you back up your car.

Stretch after your strength exercises, and remember to breathe normally while holding a stretch.

Ankles

1. Sit securely toward the edge of a sturdy chair.
2. Stretch your legs out in front of you.
3. With your heels on the floor, bend your ankles to point toes toward you.
4. Hold the position for 10–30 seconds.
5. Bend ankles to point toes away from you and hold for 10–30 seconds.
6. Repeat 3–5 times.

Back

If you’ve had hip or back surgery, talk with your doctor before trying this stretch.

1. Sit toward the front of a sturdy chair with armrests with your feet flat on the floor, shoulder-width apart. Stay as straight as possible.
2. Slowly twist to the left from your waist without moving your hips. Turn your head to the left. Lift your left hand and hold on to the left arm of the chair. Place your right hand on the outside of your left thigh.
3. Hold the position for 10–30 seconds. Slowly return to face forward.
4. Repeat 3–5 times. Reverse positions and repeat 3–5 times on the right side.

Tip: As you progress, try lifting your left arm and resting it comfortably on the back of the chair. Hold on to the left armrest with your right arm. Repeat on your right side.

Thigh

If you’ve had hip or back surgery, talk with your doctor before trying this stretch.

1. Stand behind a sturdy chair with your feet shoulder-width apart and knees straight, but not locked.
2. Hold on to the chair for balance with your right hand.
3. Bend your left leg back and grab your foot in your left hand. Keep your knee pointed to the floor. If you can’t grab your ankle, loop a resistance band, belt or towel around your foot and hold both ends.
4. Gently pull your leg until you feel a stretch in your thigh.
5. Hold the position for 10–30 seconds.
6. Repeat 3–5 times.
7. Repeat 3–5 times with your right leg.

Shoulder and Upper Arm

If you have shoulder problems, talk with your doctor before trying this stretch.

1. Stand with your feet shoulder-width apart.
2. Hold one end of a towel in your right hand.
3. Raise and bend your right arm to drape the towel down your back.
4. Reach behind your lower back and grasp the towel with your left hand.
5. Pull the towel down with your left hand. Stop when you feel a stretch in your right shoulder.
6. Repeat 3–5 times.
7. Reverse positions and repeat 3–5 times to stretch your left shoulder.

Tip: As you progress, try pulling the towel down farther, but not so far that it hurts.

Now that you’ve got a good start, find the complete “Workout to Go” here or learn more from the National Institute on Aging:

“Four Types of Exercise Can Improve Your Health and Physical Ability.” NIA. Jan. 29, 2021.

https://www.nia.nih.gov/health/four-types-exercise-can-improve-your-health-and-physical-ability

Of course, it’s always more fun to work out with friends. There are lots of options to join in virtual exercise classes. Contact McLean online or at 860-658-3745 if you’d like suggestions from our outpatient therapy team. But whichever exercise route you choose, the main thing is to keep at it!