older adults

7 Simple and Effective At-Home Workouts for Older Adults

Exercise and nutrition are important aspects of a healthy lifestyle and should be the focus of our everyday life. As we age, our body slows down, muscles become weak, and metabolism takes a hit. Simple activities like playing with grandkids, taking the stairs without getting winded or getting off the couch with little or no grunting can be challenging. Therefore, it’s important for the elderly to be physically active and make exercise a regular routine because it has some serious health benefits. For effective and easy home workout sessions buying a few home fitness equipment’s would be smart move.

Health Benefits of Exercise in Older Adults

Older adults have different reasons to stay in shape than the younger generation. Physical fitness is important for them to live a healthier, longer and more joyous life. The health benefits of exercise in seniors include:

  • Independence 

Exercise is one of the best ways to remain independent for older adults. Regular exercise keeps them active and helps with walking, cooking, eating, dressing, and using the restroom on their own.

  • Improves balance 

Regular exercise helps improve balance, so the older adults can do the activities they enjoy without straining or risking a fall.

  • More energy

Exercise promotes the release of endorphins. These essential neurotransmitters are associated with pain mitigation and a sense of well-being. They help in combating stress hormones, promoting healthy sleep, and making them feel more lively and energetic.

  • Prevents diseases

Old age makes them vulnerable to diseases such as osteoporosis, heart diseases, depression and diabetes. When they adopt a healthy and more active lifestyle, they can prevent these diseases or reduce the severity of the symptoms.

  • Improves brain function and mental health

Seniors leading an active lifestyle is known to have improved cognitive health. A study from the Alzheimer’s Research & Prevention Foundation revealed that regular exercise reduces the risk of developing Alzheimer’s disease or dementia by nearly 50%.

At-Home Exercises for Older Adults

The best part of at-home exercises is that they are all about function; they are not very different from everyday movements, and yet you can get to make the most out of them. These exercises can be done with basic equipment like dumbells and resistance bands or with objects around the house. However, we recommend you to use a yoga mat for padding and also to reduce your chance of slipping. If you are not confident, ask someone to supervise you and provide support when needed.

  1. Walking

Walking is one of the most accessible and least stressful forms of exercise. Generally, 10,000 steps per day are recommended for a healthy lifestyle. But if you have difficulty walking or pain in the joints, settle down for a smaller number. Walking strengthens your muscles, lowers your risk of diabetes, heart disease, stroke, and colon cancer.

  1. Dumbbell strength training

Strength training is known to reduce the symptoms of osteoporosis, diabetes, back pain, and depression. It also helps you manage your weight, contributing to higher metabolism and better glucose management. Regular workout and strength training helps you in maintaining balance and stamina.

Some of the best dumbbell strength training exercises for improved balance and flexibility include:

  • Tricep extension
  • Bent-over row
  • Overhead press
  • Bicep curl
  • Front raise
  1. Stretching Exercises 

Stretching exercises help relieve some types of chronic pain. These exercises also increase flexibility. However, be mindful of your hip and knees while doing stretching exercises.

  1. Leg & Arm Raises

Leg and arm raises are simple yet effective ways to incorporate workouts for seniors at home. They not only improve strength but also help with balance. You can use a chair for support when doing leg raises. And if you want to increase the difficulty level of arm/leg raises, add a resistance band to your workouts.

  1. Resistance band workouts

Resistance bands are stretchy rubber strips used to add resistance to workouts. They are affordable, user-friendly, and hence are a great at-home workout for seniors. These resistance band exercises strengthen the core, improve mobility, posture, and balance.

Some resistance band workouts for seniors include:

  • Triceps press
  • Bicep curl
  • Leg press
  • Lateral raise
  • Band pull apart
  1. Weight Training

Lightweight training helps prevent osteoporosis and increase muscle strength. Simple exercises such as wall push-ups can improve muscle mass, increase endurance and strength.

  1. Chair Yoga

This low-impact form of exercise is great for improving muscle strength, mobility, balance and flexibility. Chair yoga is less stressful on muscles, joints, and bones and hence a better option than conventional forms of yoga.

Chair yoga has been shown to improve mental health in seniors while improving sleep quality, lowering instances of depression, and helping seniors experience a general sense of well-being. Some popular chair yoga exercises for seniors include:

  • Seated cow stretch
  • Overhead stretch
  • Seated cat stretch
  • Seated twist
  • Seated mountain pose

To lead a better quality of life, it’s important that you stay active. One way to do it is through regular exercise. Try the above at-home exercises for seniors and develop an exercise routine that works best for your health needs and capabilities.

Author Bio:

Sancket Kamdar, a certified weightlifting coach, and a successful entrepreneur founded

SF HealthTech with a single goal in mind – to bring high quality, international standard exercise equipment to help fitness enthusiasts and athletes reach the next level of fitness. When he’s not working on new equipment ideas and designs, he loves to create educational content about health, fitness, nutrition, and wellness. He also writes to help budding entrepreneurs on running and growing a business, based on his experience.


By |2023-06-30T10:37:11-05:00July 5th, 2023|Dr. Mauk's Boomer Blog, News Posts|Comments Off on 7 Simple and Effective At-Home Workouts for Older Adults

5 Common Causes Of Eye Pain And Their Solutions For Older Adults

Eye pain is an inevitable part of the aging process. Your eyes will grow old along with you and there’s no stopping that.

The good news is that some of the common causes of eye pain can be corrected with do-it-yourself remedies, or with a visit to your eye doctor. Whether you want to relieve eye strain or say goodbye to blurry vision, we’ve put together the common causes of eye pain among older people, from the unalarming to the urgent, as well as how you can correct them today.

#1 Dry Eyes

As you get older, your glands won’t be able to produce enough tears to lubricate your eyeballs. As a result, you’ll feel symptoms of dry eye or keratoconjunctivitis sicca, an uncomfortable condition that causes your eyes to feel as if they’re on fire. Dry eyes can also lead to watery eyes (the dryness will “trigger” the overproduction of tears), which in turn can be the cause of blurry vision.

Consider treatment options such as eye drops to provide temporary relief from eye pain. Your doctor may also recommend the use of a humidifier at home. However, if you’re still suffering from dry eyes, it would be a good idea to go to your doctor to determine if you need eye surgery.

#2 Diabetic Retinopathy

Diabetic retinopathy (DR) is the number one cause of blindness among adults. According to the Centers for Disease Control and Prevention (CDC), over 4.2 million American adults have DR. This condition is typically found in people with diabetes, and it can occur when the retina is damaged and grows where it shouldn’t be. Some of the symptoms of DR include eye pain, partial loss of vision, and the appearance of “floaters”.

Unfortunately, there is no cure for DR, but adults with diabetes can prevent permanent vision loss via laser treatment. However, the best way to prevent DR is to prevent diabetes. To do that, look into biohacking wellness, a do-it-yourself strategy that aims to boost your general well-being through lifestyle changes. You can also lower the risk of diabetes by working out regularly.

#3 Eyelid Problems

It’s possible for the cause of eye pain to not be the eye itself, but the skin that surrounds it. Certain skin conditions such as ocular rosacea can cause dry eyes and eye pain. The cause of this chronic skin condition is unknown, but it is believed that an overactive immune system may be the culprit. When you have ocular rosacea, the glands that line your eyelids will get blocked, and this will stop them from making tears they need to keep your eyes well-lubricated. As a result, your eyes will dry up and you will suffer from redness, swollen eyelids, and eye infections.

There is no cure for this condition, but you can practice proper eye care such as regularly washing your eyes with warm water. If you’re prone to flare-ups, stay away from spicy food that can trigger the symptoms of ocular rosacea.

#4 Glaucoma

Glaucoma is generally painless — that’s why it’s known as the “sneak thief of sight”. However, there is a type of glaucoma that can cause the worst pain you’ve ever experienced: acute angle-closure glaucoma or AACG. This can occur when there is too much pressure on the eyes.

This glaucoma is considered a medical emergency. In the event that you suddenly experience sharp eye pain accompanied by blurred vision, you have to see your doctor immediately. If left untreated, AACG can be the cause of blindness — in fact, over 3.3 million Americans over the age of 40 have suffered from vision loss due to this condition.

That’s why it is critical to get your eyes checked regularly. In this way, your doctor can detect the early signs of AACG and lower the risk of a glaucoma attack. In some cases, your doctor may recommend laser treatment to reduce the pressure inside your eyes.

#5 Eye Strain

Eye strain is a common cause of eye pain among adults. When your eyes are “overworked”, they will likely feel tired, and in some cases, they can even sting. Although dryness is one of the culprits of eye strain, there’s a good chance that your eyes are hurting due to the excessive use of devices such as your computer, smartphone, and more.

Remember that as you age, your body will lose the ability to generate enough tears to lubricate your eyes. So don’t be surprised if you can no longer stare at the screen for too long!

Fortunately, there is a simple solution to eye strain — all you’ve got to do is blink a lot. Follow the 20-20-20 rule where you have to look away from the screen every 20 minutes, and for 20 seconds, focus on something 20 feet away.

As an alternative, you can use over-the-counter eye drops for temporary eye strain relief, but be sure they’re preservative-free. Certain preservatives such as benzalkonium chloride (BAK) and sodium perborate (SP) can irritate your eyes even more.

Final Thoughts

As you can see (pun intended), you can often find relief from the common causes of eye pain on your own. However, although certain conditions can go away on their own, others are actually signs of something more serious. What you thought were harmless floaters may be symptoms of a condition that can cause permanent blindness.

 To keep seeing clearly for years, schedule an appointment with your eye doctor today. In this way, they can pinpoint any signs of serious eye conditions or prescribe you over-the-counter medication to treat your eye pain at home.

By |2022-05-26T09:35:51-05:00May 26th, 2022|Dr. Mauk's Boomer Blog, News Posts|Comments Off on 5 Common Causes Of Eye Pain And Their Solutions For Older Adults