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4 Body Weight Exercises For Older Adults

Regular exercise is an important part of getting in shape and living a healthy lifestyle. It's vital that you keep active through your life. However, finding the best exercises that work for your body and daily routine can feel overwhelming. FOG creates personalised training programs to suit you.


Older adults should do some type of physical activity every day. Any type of activity is good for you. The more you do the better.


What You Should Be Doing?

  • Aim to be physically active everyday. Any exercise can be better than nothing, the purpose is to keep your join mobile, increase flexibility and strengthen your bones. Physically active can be just light activity

  • Perform exercises that look focus on strength, flexibility and balance at least 2 days of the week

  • Perform at least 150 minutes of moderate activity a week or 75 minutes of vigorous activity (if you are active both moderate and vigorous can be done)

  • Reduce your time sitting down or lying down for long period of time of not moving with some exercise


Light Activity:

Includes moving rather than sitting down

  • Walking at a slow pace

  • Getting up to make a tea

  • Vacuuming

  • Making the bed

  • Standing up


Moderate Activity:

Aimed at increasing your heart rate, make you breath faster and feel warmer

  • Brisk Walking

  • Water Aerobics

  • Yoga

  • Dancing

  • Cycling

  • Pushing a lawn mower


Vigorous Activity:

Aimed at increasing your heart rate, make you breath faster and feel warmer

  • Running

  • Swimming

  • Cycling

  • Tennis

  • Hiking


Corinne is one of our clients at FOG, currently loving her home workouts after work. She enjoys doing body weight and resistance training to strengthen her bones and keep her mobile after sitting at her desk Monday to Friday.


Outside of FOG Corinne goes for walks and gets up at 5:30am to Swim at her work pool, even in the winter!


This was Corinne's first time performing these unfamiliar exercises, she did great!


Exercise One:

Box Squats, 3 sets of 15 reps

Box Squats, a great starter to perfecting your squatting form, activating your glutes, and getting ready to add weight. Here Corinne could have taken her feet slightly further away from the step allowing 90 degrees from her ankle to knees.



Exercise Two:

Incline Plank, 3 sets of 30-40 seconds

Incline Plank, great developing exercise into the plank. Requires less stability and put more emphasis on the middle muscles of the abs. This can be held for longer and puts less stress on an individuals arms and wrists, compared to a plank or shoulder plank.



Exercise Three:

Incline Shoulder Taps, 3 sets of 20 reps

Incline Shoulder Taps, practicing stability and balance you are working your upper body and abdominal to help stabilise the counterbalance of this exercise.



Exercise Four:

Walking Lunges, 3 sets of 20 reps

Walking Lunges, adding unilateral movements is important to add into your workouts because it helps avoid overtraining or overuse of the dominant side, helps to isolate and correct muscle imbalances, improves balance, utilises core muscles, aids to injury prevention and facilitates rehabilitation.


#Workout #OlderAdultWorkout #HomeWorkout #FOG

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