Exercise for Seniors Over 80 at Home That Supports Long-Term Health
Exercise for seniors over 80 at home is possible, and it can be safe too, which means that any older adult can get fit. The best exercises for those over 80 are walking, seated leg lifts, wall push-ups, resistance-band rows, and chair squats.
The director of The Human Aging Project (HAP), Jeremy Walston, says that 15% of 80-year-olds are frail and vulnerable, and 60% have some health problems that are slowing them down. It's not exactly known why some seniors are in fantastic shape while others aren't, but a very likely contributor to good health and mobility is regular physical activity.
You might think that if you're a senior who's over 80 in Greeley, CO, you're too old for exercise. But the reality is that as long as you can move comfortably, anyone can do it!
We're here to prove that exercise for seniors over 80 at home is entirely possible and safe.
What Is the Best Exercise for an 80-Year-Old?
The best exercise for an 80-year-old is one that's safe and low-impact. It should also be enjoyable and support daily movement.
The best exercise that fits this criterion is walking. It can:
- Strengthen the heart
- Boost circulation
- Support joint health
Walking is very accessible, as there's no equipment required. There are also indoor walking exercises, which can keep you consistent with movement, even when it's not ideal outside. This makes aging in place safely easy to do.
Always remember to start slow, wear supportive footwear, and stay hydrated. Don't push yourself too hard; you can increase the speed and duration later when you've gotten used to exercise.
Other Home Workouts for Seniors Over 80
Now you know that movement and longevity are tied together. So what other joint-safe senior routines can you do besides walking?
Seated Leg Lifts
Seated leg lifts are great for strengthening your lower body, especially if you prefer to do exercises while seated. You'll work out your quadriceps, hip flexors, and core muscles.
You'll start the seated leg lifts in a chair with your feet flat on the floor. Slowly extend one leg forward until it's parallel with the floor and hold it briefly. Then lower it with control and repeat on the other side.
For a challenge, add light ankle weights and/or hold your leg up for longer.
Wall Push-Ups
Another way to build strength after 80 is to do wall push-ups. These are the vertical relatives of the traditional push-up, which means that you don't have to get down on the floor. Also, wall push-ups engage your chest, shoulders, arms, and core, meaning that you can improve posture and upper-body endurance.
You can do wall push-ups by facing a wall and placing your hands shoulder-width apart at chest level. Step back slightly, then bend your elbows to bring your body toward the wall. Press away to complete one push-up.
To increase or decrease difficulty, adjust your distance from the wall.
Resistance-Band Rows
Resistance-band rows allow older adults to strengthen their upper back, shoulders, and arms. As a result, you'll gain stability and better posture, meaning that it's excellent for counteracting forward-rounded shoulders.
Start resistance-band rows by sitting or standing with a resistance band secured to a stable object or your feet. Hold the ends of the band, pull your elbows straight back, and squeeze your shoulder blades together before releasing slowly.
It's best if you get a set of different resistance bands, as you can swap them out to keep adjusting the intensity.
Chair Squats
One of the best functional exercises you can do over 80 is chair squats since they directly strengthen the muscles needed for standing, sitting, and maintaining balance. So those who want to focus on fall prevention should add chair squats into their routine.
You can do chair squats by standing in front of a chair with your feet shoulder-width apart. Slowly lower your body as if you're about to sit, but don't actually put your full weight down. Instead, rise back up just before fully sitting.
Frequently Asked Questions
Can an 80-Year-Old Regain Strength?
Yes, an 80-year-old can definitely regain strength. Everyone experiences sarcopenia (age-related muscle loss) to some degree, but older adults can still benefit from strength training. As long as you follow a safe and supervised exercise program, you can get significant improvements in muscle mass.
You just need to keep in mind that progress will be gradual, but achievable. Use exercises like:
- Light weights
- Resistance bands
- Chair-based movements
- Bodyweight exercises
You should also pair physical activity with proper protein intake to efficiently rebuild muscle tissue.
How Much Protein Does an 80-Year-Old Need?
According to Harvard Health Publishing, the average adult needs 0.36 grams of protein per pound of body weight. So, for example, if you weigh 165 pounds, you'll need 60 grams of protein per day.
You'll need protein to:
- Maintain muscle mass
- Support immune function
- Aid recovery from exercise or illness
While you can use protein powder to make things like protein shakes, you can also get it through:
- Eggs
- Greek yogurt
- Lean meats
- Fish
- Tofu
- Legumes
Which Type of Exercise Is Best for Longevity?
The type of exercise that's best for longevity is a balanced combination of:
- Aerobic activity
- Strength training
- Flexibility work
- Balance exercises
When you use a good mix of various types of movement, you'll get the strongest protective effects. Together, the above forms of movement can support overall function, independence, and long-term well-being.
Exercise for Seniors Over 80 at Home Can Be Doable
If the thought of physical activity makes your heart almost stop, then take a deep breath. Even though you're in your golden years, exercise for seniors over 80 at home can be doable.
As you can see, there are several routines that are simple to do, and they don't overexert seniors either. Even if you do just ten to 15 minutes per day at your own pace, it's enough to make a noticeable difference in your everyday life. So there's no better time to start than now!
At The Lodge at Greeley, we have a fitness center with classes and equipment that's suited for all exercise levels. Contact us today to find out more about senior living in Greeley, CO.