Weight Bearing Exercises for Seniors: Our Guide
Weight bearing exercises for seniors can be very helpful in many cases. The weight bearing exercises we present to our physical therapy patients have proven to be quite useful during and after physical therapy. The strength built is not only physical, it also promotes strength within. You’re able to once again regain your confidence as time progresses throughout your physicla therapy and weight bearing exercise routines. This process of building up your physical strength will likely help you build up your strength and confidence from your inner being.
What are Weight Bearing Exercises for Seniors?
Weight bearing exercises for seniors consist of many different techniques and styles, yet what’s important is building upon your preexisting strength and making individualized gains over time which will help you maintain a healthy lifestyle. Weight bearing exercises for seniors are some of the best exercises one can do in order to promote a healthier, active lifestyle over time.
Our Favorite Weight Bearing Exercises for Seniors
Our favorite weight bearing exercises for seniors consist of the following:
Resistance Training
Resistance training consists of working against graduated levels of resistance over time to build strength. This could be anything from lightweight freeform weights, to resistance band trainman to not only improve strength yet also flexibility and renege of motion.
Balance & Posture Training Exercises
Balance and posture are key to having a healthy back, neck, and spine. Balance and posture also help you possibly prevent injuries from occurring as a senior. One of the most common causes of hospitalization amongst the senior demographic is falling down due to poor balance or reaction. Increasing your balance skills and posture positioning will most likely help you prevent a serious fall from happening when you least expect it.
Light Weight Lifting
Light weight lifting can allow you to build up the initial strength to move on to medium-strength weights. Over time, this process of if gradually increasing weight size and style will help you build further strength. Age is just a number after all, and if you find yourself breezing through the weight lifting protocols we suggest with our physical therapy program, we may recommend adding more weight periodically over time to further improve your strength training and weight bearing exercise routine.
Exercise Ball Routines
An exercise ball routine helps you improve balance, posture, and reaction times as a senior. Exercise balls are very responsive to any and all movements. Exercise ball exercises and routines help you become much more agile over time and will likely help your core strength develop, which in turn will help improve your posture.
Push-Ups On Knees
Knee push-ups are a great way to ease your way into the world of push-ups. Most of us will be able to at least start with knee push-ups and eventually build the strength to do a regular push-up from our feet and hands. As we start you with knee push-ups, we’re able to identify the areas of your upper body strength which may need extra attention in order to successfully build the right level of strength over time.
Wall Squats & Lunges
Wall squats and wall lunges are much easier than standard squats and lunges due to the fact you’re using the wall as a support system. This process is very similar to the knee push-ups mentioned above, except you’re using a solid wall as a support system. Wall squats and wall lunges help you build the strength and confidence you need to best transition into a full squat and lunge over time.
Heel Raises While Holding Support Railing
Heel raises help promote greater flexibility and strength within the ankle, foot, and calf area. When you have the assistance of the support railing seen in physical therapy centers, you’ll be able to hold onto a support system as you build strength and confidence your ability to successfully complete a series of ankle raises.
Yoga
Yoga is a great activity for anyone looking to build strength, flexibility, and confidence with their exercise routines. The amazing thing about yoga is the fact anyone can start anywhere with a variety of poses and stretches. There are many entry-level yoga poses any of us can complete, regardless of skill level.
Always Exercise Safely
Exercising, especially as a senior, should be monitored by trained professionals. With the help of our excellent physical therapy staff, you’ll be in great hands as you begin to progress through your weight bearing exercise routines over time. Safety is key in all forms of exercise. You never want to push yourself too far, only to be set back by an unanticipated injury from overexercising. With our guidance and support, you’ll be able to progress throughout your milestones and accomplish your weight bearing exercise goals.
Choose Neurosurgery & Spine Consultants for Your Weight Bearing Exercise Guidance as a Senior
If you’re seeking out weight bearing exercise for seniors, you’ll want to contact us using the form below. We’ll be sure to have you seen by one of our amazing physical therapists who will work with your unique goals and help you define a series of milestones to motivate you as your reach new heights every month. We look forward to hearing from you soon and we’re eager to begin helping on your journey towards health, wellness, and happiness through weight bearing exercises!
DISCLAIMER: No content on this site, regardless of date, should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.