5 Senior-friendly exercises with big health benefits

Many seniors are hesitant to workout at home due to a lack of exercise ideas or fear of injury.

"Lack of inspiration or fear of falling should not be deterrents for exercising at home," says Matthew Wright, Balance and Fall Prevention Specialist with Reid Health. "There are lots of exercises that can be done safely at home that do not require any equipment."

Falls are the leading cause of fatal and nonfatal injuries among adults 65 and older¹. Working out for three or more hours per week is linked to an almost 40 percent reduction in falls². Beyond decreasing risk of falls, exercise offers added health benefits such as lowering blood pressure, maintaining a healthy weight and improving symptoms of chronic conditions like diabetes and Parkinson's disease.

Try these simple exercises from the comfort of your home to improve flexibility, strength, balance and overall health.

1. Chair squats- Sit on the edge of a sturdy chair with your feet planted firmly on the ground and knees bent at a 90-degree angle. Rise to standing using only your leg and abdominal muscles. If needed, place your hands on the arms of the chair for balance as you stand up. Slowly return to a seated position. Repeat 10 times.

2. Wall push-ups- Stand facing a sturdy wall with your feet planted hips-width distance apart. Stretch your arms straight out in front of you and place your palms flat on the wall. With your feet remaining planted on the ground and hands securely placed on the wall, bend at your elbows and lean your body toward the wall. Keep your back straight and elbows in line with your body—your elbows should not bow out. Let your face come close to the wall then push yourself back to an upright standing position. Repeat 10 times.

3. Toe touches- Stand with your feet planted hips-width distance apart. Slowly bend forward at the waist and reach your fingers toward your toes. Keep your legs straight. You should feel a slight pulling sensation in your back and legs but no pain. Slowly roll back up to a full stand. Repeat 10 times.

4. Yoga- "Yoga provides full-body exercise with modifications for all ability levels," says a spokesperson for Reid Health. "An added benefit of yoga is the sense of peace and calm the meditative aspect can provide." Key poses for beginners include cat pose, cow pose, tree pose, warrior II, and mountain pose.

5. Walking- Regular, brisk walking improves cardiovascular health, strengthens and tones muscles and can even boost your mood. Aim for 30 minutes of brisk walking five days a week.

Consistent exercise can help you lower your blood pressure and cholesterol, maintain a healthy weight and reduce your risk of falls, among a multitude of other general health benefits.

Specific exercises can even target and help treat symptoms of specific diseases. Swimming is great for arthritis patients because there is minimal force on joints and programs like Reid Rock Steady Boxing -Reid Health are designed for patients with Parkinson's disease. Reid Health also offers the Baby Boomer Fight Club for people 50 and over looking for a safe and fun exercise program.

It is important to talk with your primary care provider before beginning an exercise program. There are exercise options and benefits for everyone—regardless of age and ability level. Committing to an exercise routine is a commitment to a safer and healthier life.