Exercises for seniors at your local outdoor gym

There are lots of exercise options for seniors that can be done at your local outdoor gym. Some outdoor gym workout equipment provides an easier option to improve muscle strength and joint range-of-motion than many bodyweight exercises.

Seniors will vary greatly in the level of strength, flexibility, cardio fitness, and general mobility that they have. Those who are just starting an exercise program or who have medical or injury concerns should consult with their doctor before starting an exercise program at their local outdoor gym.

Here are a few easy level exercise options for seniors that can be done at your local outdoor gym.

Machine exercises

Not all outdoor gyms have machine-based equipment. Those that do can be utilized for an exercise program targeted at seniors. Machine-based exercises guide the body throughout the movement and require less core stability than many body weight and free weight exercises.

Some of the outdoor gym machines that may be suitable for seniors who have been cleared to exercise:

  1. Torso twist machine
  2. Chest press
  3. Seated row
  4. Shoulder press (if a sufficient range of motion is present through the shoulder. Avoid with high blood pressure).
  5. Leg extension
  6. Leg curl
  7. Leg press
  8. Stationary bike or recumbent bike if available (easier version)
  9. Ski machine (be careful to maintain control)

Bodyweight exercises

Bodyweight exercises are great for helping seniors move better during day-to-day activities. Some simple bodyweight exercises that may be suitable for seniors who have been cleared to exercise include:

  1. Calf raises on the ground – use a bar or wall for support
  2. Shallow bodyweight squats, gradually increasing range of motion with practice
  3. Pushups with hands on a wall or on a bar that is around chest height
  4. Stepping up and down onto a small step
  5. Walking and basic mobility exercises such as sidestepping, side bends, arm swings and circles, and shoulder circles

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