Let me begin by stating that I wouldn't say I like exercising—except perhaps walking. I am also not consistent in doing any exercises. My partner is much better than I am, usually doing 15-20 minutes of stretching exercises each morning. When I think of it, I find these simple exercises that I try to do throughout the day.
Travelling doesn't mean putting your fitness routine on hold. Here are some equipment-free simple exercises for seniors to do while away from home, along with time estimates and instructions:
1. Chair Exercises (5-10 minutes total)
a) Seated Leg Lifts (2-3 minutes)
– Sit upright in a chair with your feet flat on the floor.
– Slowly lift one leg until it's straight out before you.
– Hold for 5 seconds, then lower it back down.
– Repeat 10 times with each leg.
b) Arm Circles (1-2 minutes)
– Sit or stand with your arms extended out to the sides.
– Make small circular motions with your arms.
– Do 10 forward circles, then 10 backward circles.
c) Ankle Rotations (2-3 minutes)
– Sit comfortably and lift one foot off the ground.
– Rotate your ankle in a circular motion 10 times clockwise, then 10 times counterclockwise.
– Repeat with the other foot.
2. Walking (15-30 minutes)
– Aim for a 15-30 minute walk daily.
– Explore your destination on foot when possible.
– Use hotel hallways or airport terminals for indoor walks.
– Start at a comfortable pace and gradually increase speed and distance.
3. Stretching (5-10 minutes total)
a) Neck and Shoulder Rolls (1-2 minutes)
– Gently roll your head in a circular motion, 5 times in each direction.
– Slowly shrug your shoulders up to your ears, hold for 3 seconds, then release.
b) Hamstring and Calf Stretches (2-4 minutes)
– Sit on the edge of a chair with one leg extended.
– Reach towards your toes, feeling the stretch in your hamstring.
– Hold for 15-30 seconds, then switch legs.
– For calves, stand arm's length from a wall. Step one foot back, keeping it straight. Lean forward, feeling the stretch in your calf.
c) Seated Spinal Twists (1-2 minutes)
– Sit sideways in a chair with your feet on the floor.
– Twist your upper body towards the chair back.
– Hold for 10-15 seconds, then switch sides.
4. Balance Exercises (5-10 minutes total)
a) One-Foot Stand (2-5 minutes)
– Stand near a wall or sturdy furniture for support.
– Lift one foot slightly off the ground.
– Hold for 10-30 seconds, then switch feet.
– As you improve, try without support.
b) Heel-to-Toe Walk (2-5 minutes)
– Place the heel of one foot directly in front of the toes of your other foot.
– Take 10 steps forward in this manner, then 10 steps back.
– Use a wall for support if needed.
5. Stair Climbing (5-15 minutes)
– Use hotel stairs instead of elevators when possible.
– Start with one flight and gradually increase.
– Always use the handrail for support.
– Take breaks between flights if needed.
6. Resistance Band Exercises (5-10 minutes total)
Pack a lightweight resistance band for these exercises:
a) Arm Curls (2-5 minutes)
– Stand in the middle of the band with your feet shoulder-width apart.
– Hold the ends of the band and curl your hands towards your shoulders.
– Lower slowly and repeat 10-15 times.
b) Leg Press (2-5 minutes)
– Sit in a chair and loop the band around one foot.
– Hold the band ends near your hips.
– Push your foot forward, then slowly return to the starting position.
– Do 10-15 repetitions, then switch legs.
Sample Routine Simple Exercises for Seniors Despite Your Travels:
The total time for a complete routine, excluding walking, is 25-55 minutes. However, you can spread these simple exercises throughout the day to accommodate your schedule and energy levels.
Morning:
– Chair exercises (5-10 minutes)
– Stretching (5-10 minutes)
Afternoon:
– Walking (15-30 minutes)
– Balance exercises (5-10 minutes)
Evening:
– Stair climbing (5-15 minutes) or Resistance band exercises (5-10 minutes)
Remember to start slowly, listen to your body, and stay hydrated. Always consult your doctor before starting any new exercise routine, especially when travelling.
