Some signs of aging, such as wrinkles and grey hair, are unavoidable. Changes to muscles, bones, and joints were traditionally assumed to be inescapable. However, experts now believe that many of the characteristics linked with aging are the result of inactivity, and that physical exercise can assist to minimize or reverse the risk of disability and chronic disease.

Seniors who exercise on a regular basis are less prone to rely on others. Regular exercise, according to Harvard Medical School, improves an older adult's capacity to walk, wash, prepare, eat, dress, and use the lavatory. Exercise is one of the finest methods for older persons to preserve independence if self-reliance is a priority.

Here are some simple exercises you can do on a regular basis.

HEAD TURN

One of the simplest and easiest stretches to do! This exercise involves a movement you do whenever you shake your head “no”.

1. Stand or sit with your back straight and your shoulders relaxed.
2. Turn your head slowly to the right until you feel a slight stretch.
3. Hold that position and then turn slowly to the left.

This exercise helps to keep your neck mobile, that’s important for driving and being aware of your surroundings!

WALL PUSH-UPS

These push-ups can provide strengthening for your entire upper body with a focus on your arms and chest. But you don’t have to get down on the floor and worry about being stuck there!

1. Stand in front of a sturdy wall, up to two feet away but as close as you need to.
2. Place your hands up against the wall directly in front of your shoulders.
3. Keep your body straight and bend your elbows to lean in towards the wall.
4. Stop with your face close to the wall and then straighten your arms to push your body away from the wall.

SHOULDER BLADE SQUEEZE

This exercise can strengthen postural muscles and stretch the chest.

1. Sit up straight in your seat, rest your hands in your lap, and squeeze your shoulder blades toward one another.
2. Focus on keeping your shoulders down, not hunched up toward your ears, and hold for 3 seconds.
3. Release and repeat 8 to 12 times.

SHIFTING WEIGHT

This exercise can help in the balance as accidental falls are a significant source of injury for many older adults. It makes it easier to walk on uneven surfaces without losing balance.

1. Stand with your feet hip-width apart and your weight evenly distributed on both feet.
2. Relax your hands at your sides. You can also do this exercise with a sturdy chair in front of you in case you need to grab it for balance.
3. Shift your weight onto your right side, then lift your left foot a few inches off of the floor.
4. Hold for 10 seconds, eventually working up to 30 seconds.
5. Return to the starting position and repeat with the opposite leg.
6. Repeat 3 times.
7. Stand with your feet hip-width apart, with your hands on your hips or on the back of a sturdy chair if you need support.
8. Lift your left foot off of the floor, bending at the knee and lifting your heel halfway between the floor and your buttocks.
9. Hold for 10 seconds, eventually working up to 30 seconds.
10. Return to the starting position and repeat with the opposite leg.
11. Repeat 3 times.

Remember it is good to exercise when you have someone at your side who may provide you with both motivation and confidence to attempt more complex activities. They can ensure that you have an appropriate posture and that you are making the most of each action.

Make it a point to engage in some form of physical exercise every day, even if only for a short period of time. You'll be more inclined to stick to your regimen this way.