Exercises
Explore these links to find a range of exercises. Which ones will suit you the best?
Rockland County YMCA is offering some of its classes both in person and on Zoom. Call the YMCA at 845-364-2110 about their Functional Fitness class given Monday, Wednesday and Friday at 11:00, Breathe E-Z, the pool schedule, or other classes. You will also find information on their website, http://www.rocklandymca.org/main/nyack-health-fitness/
The links to individual exercise routines have been recommended by CAN members:
Exercises to do at home at any time
Stand: Do you find you are sitting a lot? Stand up often. Read while standing. Watch TV while standing.
Walk: Walk outside if you can, but even when you are inside, get up and walk from room to room, up and down the stairs if you have them. Keep moving intentionally.
Balance: While standing in your kitchen with your hands near the back of a chair or your counter, practice balancing on one foot for as long as you can, then on the other foot. Try to focus on keeping your weight deeply into the stable leg and foot. The more often you do this, the better you will get with practice.
Standing from sitting: Sit in a hard back chair. Crossing your arms across your chest, stand up. Sit down and repeat ten times (or as many times as you can). Build up to three sets of ten. Tighten your core as you do this exercise.
Modified pushups: Standing two feet away from a wall or from a kitchen counter, reach your arms out and place your palms against the wallor counter and do a standing push up. Repeat as many times as you can.
Upper body strengthening: Use a can of soup in each hand, or fluid filled water bottles which provide sufficient resistance for arm curls. Grip those objects with your arms by your side, palms to the sky, and slowly bend your elbows to curl the can or bottle upward. Lower and repeat at least ten times. Build up to three sets of ten.
Next, hold the weights or water bottles in front of you with elbow straight, palms to the sky, and bend your upper arms toward you, lower and repeat. This is good for your biceps. Try to do a set of ten.
Finally, hold the weights or water bottles in front of you with elbows fully bent so that the weights are in front of your shoulders. Unfold your elbows so your hands swing down and back. This is good for your triceps. Try to do a set of ten.
Shoulders: Partly fill an empty gallon jug with water, hold it with both hands in front of you, arms straight and slowly raise it to about face height. Lower gently and repeat. You can do this exercise seated.
Wall squat: Simply stand upright a foot or so from a wall, legs shoulder distance apart. Press your back against the wall and slide down until your thighs are almost parallel with the ground. Stop earlier if your knees hurt! Hold this simulated sit as long as you can. If that means five seconds, fine. Slide back up the wall, rest a few seconds and then slide down to sit again
Our thanks to Nancy Wenner for her help with the content of this page.
- The National Institute on Aging A range of exercises to keep us vital and active
- The National Institute of Health These exercises are especially designed to help seniors maintain muscle strength.
Rockland County YMCA is offering some of its classes both in person and on Zoom. Call the YMCA at 845-364-2110 about their Functional Fitness class given Monday, Wednesday and Friday at 11:00, Breathe E-Z, the pool schedule, or other classes. You will also find information on their website, http://www.rocklandymca.org/main/nyack-health-fitness/
The links to individual exercise routines have been recommended by CAN members:
- Girl with the Pilates Mat Standing Pilates
- Leslie Sansone Walk Aerobics
- Low Impact Exercises for Seniors
Exercises to do at home at any time
Stand: Do you find you are sitting a lot? Stand up often. Read while standing. Watch TV while standing.
Walk: Walk outside if you can, but even when you are inside, get up and walk from room to room, up and down the stairs if you have them. Keep moving intentionally.
Balance: While standing in your kitchen with your hands near the back of a chair or your counter, practice balancing on one foot for as long as you can, then on the other foot. Try to focus on keeping your weight deeply into the stable leg and foot. The more often you do this, the better you will get with practice.
Standing from sitting: Sit in a hard back chair. Crossing your arms across your chest, stand up. Sit down and repeat ten times (or as many times as you can). Build up to three sets of ten. Tighten your core as you do this exercise.
Modified pushups: Standing two feet away from a wall or from a kitchen counter, reach your arms out and place your palms against the wallor counter and do a standing push up. Repeat as many times as you can.
Upper body strengthening: Use a can of soup in each hand, or fluid filled water bottles which provide sufficient resistance for arm curls. Grip those objects with your arms by your side, palms to the sky, and slowly bend your elbows to curl the can or bottle upward. Lower and repeat at least ten times. Build up to three sets of ten.
Next, hold the weights or water bottles in front of you with elbow straight, palms to the sky, and bend your upper arms toward you, lower and repeat. This is good for your biceps. Try to do a set of ten.
Finally, hold the weights or water bottles in front of you with elbows fully bent so that the weights are in front of your shoulders. Unfold your elbows so your hands swing down and back. This is good for your triceps. Try to do a set of ten.
Shoulders: Partly fill an empty gallon jug with water, hold it with both hands in front of you, arms straight and slowly raise it to about face height. Lower gently and repeat. You can do this exercise seated.
Wall squat: Simply stand upright a foot or so from a wall, legs shoulder distance apart. Press your back against the wall and slide down until your thighs are almost parallel with the ground. Stop earlier if your knees hurt! Hold this simulated sit as long as you can. If that means five seconds, fine. Slide back up the wall, rest a few seconds and then slide down to sit again
Our thanks to Nancy Wenner for her help with the content of this page.