Warm-up Exercises for Seniors

Discover the primary benefits of warm-up exercises for seniors and how to prepare your upper and lower body for physical activity.

David Minaya

May 1, 2024

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Benefits of Warming Up

At the beginning of physical activity, you may feel stiff, and the movement may feel difficult. Warm-up exercises can provide you with two primary benefits :

Reduce pain by improving your range of motion and mobility
Minimize your risk of injury

Warm-up Exercises for Seniors

To prepare for physical activities, consider these warm-up exercises for seniors:

High Knees

While standing, bend your arm so your elbows form 90-degree angles, and the palms of your hands face down. Alternating legs, lift each knee to the palm of your hand. Perform this warm-up for a minute. Moreover, standing on one leg is also a good balance activity.

Arm Swings

In the same standing position, keep your feet fixed to the floor and rotate at the waist. With arms hanging loosely at your side, swing your arms across the front and back of your body.

Cardio Warm-up

Depending on your level of fitness, a cardio warm-up could be the following:

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Slowly walking around the block

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A brisk walk or power walk

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Slow jog or skipping rope

A warm-up is generally five to ten minutes.

Lower-Body Strength Warm-up

Assisted Reverse Lunges

Standing with feet shoulder-width apart, extend your arms with palms out and place them against a wall. Then, step backward with one foot while keeping your feet shoulder-width apart. With your palms flat on the wall, slide them down the wall as you bend your knees to the floor. When the rear knee contacts the floor, rise back up, sliding your palms up the wall.

Assisted Squats

In the same standing position extend your arms out and hold onto the back of a chair. Keeping your neck and back straight, bend your knees and lower your hips backward. Once your knees reach a 90-degree angle, return to the starting position.

Upper Body Strength Warm-up

Incline Push-Ups

Standing with feet shoulder-width apart, lean forward, and with arms in front of your chest, place the palms of your hands against a wall. Bend your elbows and lower your body towards the wall until your elbows are at a 90-degree angle. Then, push back to the start.

Band Pull-Aparts

With an underhand grip, hold the band at shoulder height with arms slightly wider than shoulder-width apart. Engaging your back muscles, pull both arms out to your sides. Then, return to the start.