As we grow old, our physical activity generally reduces.
This can be because of lack of general energy or some medical problems such as arthritis.
This can lead to weight gain which can further cause health issues.
We discuss below in detail a few exercises for elderly men which can help control their weight.
It is best to keep doing physical activities as much as possible to avoid excessive weight gain.
Routine exercises in association with reduced calorie intake help to speed up the weight loss process and maintain a healthy body weight.
The participants can lose weight at a moderate pace that is not gained back easily.
Exercise also hinders the damage to muscle tissue and prevents the deposition of body fat, principally the accumulation of abdominal fat that is harmful to the heart.
10 Best Exercises for Elderly Men To Lose Weight
Here are 10 awesome exercises which can be practiced specifically by elderly men for weight loss and building muscle.
1. Squats
Stand ahead of a chair with feet more than a width apart.
Raise the arm till they become parallel to the floor and bend the knees slowly while lowering the body towards the chair.
Hold for a moment and then slowly raise the body back to the starting position. Repeat the squats 10 times (equals to 1 set) and then perform the second set.
Benefit
Squats help in strengthening hips, thighs, and buttocks. It also improves the ability of an elderly man to walk, jog and climb the stairs.
Precautions
The squats should be performed with sufficient distance between the feet such that the body is in a comfortable position.
Make sure to keep the back straight and abdominals tight while doing squats.
Try to keep the muscles of legs, back, and abdomen sturdy to increase squat safety.
Watch it here:
2. Wall Push-Ups
Stand slightly away from a wall and lean the body forward such that the palms are flat against the wall.
Tilt the body slowly towards the wall by bending the elbows.
Hold the posture and then gently move the body back until the arms are straight.
Repeat the same procedure 10 times (equals to 1 set) and then perform a second set of wall push-ups.
Benefit
Wall push-ups strengthen the arm, shoulder and chest muscles.
Precautions
People with high blood pressure are recommended to avoid wall push-ups.
Make sure that the arms are straight while performing the wall push-ups to avoid unnecessary stress on the elbow joint and injuries such as tendonitis.
Watch it here:
3. Biceps Curl
Sit down on a chair with feet shoulder-width apart, arms at the sides, palms facing forward and a dumbbell in both the hands.
Bend the arms while lifting the dumbbells slowly. Hold this posture and then lower the weights back. Repeat 10 times (equals to 1 set) and then perform the second set.
Benefit
Bicep curl helps to strengthen the biceps and forearms. It also helps to train the shoulders and back muscles.
Precautions
The participants should not lift a too heavy dumbbell that forces them to swing it as this can cause several injuries.
One should also make sure to keep their back straight as arching can cause tension in his/her back.
Watch it here:
4. Step-ups
Stand in front of a staircase. Lift the left foot and put it on the first stair while holding the handrail for balance.
Put the body weight on the left leg while straightening it.
Simultaneously lift the right foot slowly and put it on the first stair beside the left foot while keeping the left knee straight.
Hold this position for a moment and then use the right leg to support the body weight. Start again and repeat the same procedure 10 times with both left and right legs. Then perform a second set of step-ups with each leg.
Benefit
This step-up exercise improves the balance and builds strength in legs, hips and buttocks region.
Precautions
The exercise should be executed gently as performing this exercise harshly may cause unnecessary strain on the legs and feet.
Make sure to keep the body erect and never flex the knees beyond 90 degrees while stepping up.
Press the body weight on the heel rather than toes while lifting the body.
Watch it here:
5. Overhead Press
Stand with feet shoulder-width apart and a dumbbell in both the hands.
Lift the hands until the dumbbells are at the level of shoulders.
Raise the dumbbells slowly over the head until the arms become straight.
Hold this posture and then return back to the starting position with the dumbbells at the shoulder level.
Repeat 10 times (equals to 1 set) and then do another set. Rest for a minute between 2 sets.
Benefit
This exercise targets the muscles in the arms, upper back and shoulder region of the body.
Precautions
The participants are advised to do overhead press calmly and slowly as they might crash the elbow joints while performing it explosively.
One should continuously switch both the arms while lifting the weights. Make sure to keep the wrists straight and breathe regularly throughout the exercise.
Watch it here:
6. Side Plank
Turn to your side and extend your legs with hips and feet on the floor, with feet stacked on each other.
Place the right elbow with arm folded, below the shoulder such that your torso is elevated and roll palm into a fist.
Slowly contract your core and raise your hip and knee above the floor. Hold 10-30 seconds and then come back to normal position.
Benefit
The side hip raise targets the hip, buttock and thigh muscles.
This exercise helps to strengthen the hip bones which are more vulnerable to fracture at an older age and also shapes the lower body.
Precautions
Stand straight and do not arch at the hips while performing the side hip raises. Keep the toes pointed forward throughout the move.
Watch it here:
7. Knee Extension
Sit on a chair such that the toes point forward.
Slowly lift the left leg till it becomes straight. Hold this posture for a moment and then move the left foot back to the ground.
Repeat 10 times with both the left and right legs. Then perform another set with each leg and rest for 1-2 minutes between two sets.
Benefit
This exercise targets the thigh muscles and strengthens the weak knees.
Precautions
The exercise should be executed gently without jerking the leg as this may put unnecessary strain on the legs.
Watch it here:
8. Pelvic Tilt
Lie on the ground with knees bent, arms at the sides and palms facing the floor. Slowly lift the hips and lower back off the ground.
Hold this posture for a moment and then return back to the starting position by lowering the body. Repeat 10 times (equals to 1 set) and then do another second set.
Rest for 1-2 minutes between two sets.
Benefit
Pelvic tilt upgrades body’s posture and tightens the buttock and abdominal muscles.
Precautions
Do not push out the abdominal muscles while doing this exercise.
Anyone experiencing pain while performing pelvic tilts should immediately stop doing it and consult a spine specialist.
Don’t lift the upper back or shoulders off the floor and breathe regularly during the exercise.
Watch it here:
9. Chest Stretches
Stand straight and place the forearm on a stretching device such as an open door frame or punching bag at an angle of 90 degrees. Extend the arm while keeping the hand on the stretching device and turn around.
Hold this posture for 15-30 seconds. Now extend the arm fully while keeping the fingertips on the stretching device and turn around. Hold this posture for 15-30 seconds and repeat the same procedure again.
Benefit
This stretching exercise improves the flexibility of shoulders, arms, and chest.
Precautions
The athlete should do a complete warm up and stretch before doing chest stretches.
One should stop the exercise immediately if he/she feels any sharp pain and consult a doctor as it may lead to bigger issues in the future.
People who suffer from disorders such as arthritis should avoid performing chest stretches.
Watch it here:
10. Cobra Posture (Bhujang asana)
Rest on the stomach with legs stretched and palms positioned beneath the shoulders. Inhale and raise the chest upwards.
Hold this posture for 15-30 seconds. Exhale and return back to the starting position.
Repeat the same procedure 5 times and rest for 15 seconds between each pose.
Benefit
This yoga posture helps in stretching and strengthening shoulders, chest and abdominal muscles.
Cobra posture increases the flexibility and tones the buttocks. It helps to enhance the circulation of blood and oxygen throughout the body.
Also, it eases the symptoms of asthma and improves digestion.
Precautions
People with fractured bones and the ones who have faced abdominal surgeries should avoid doing this yoga posture.
Watch it here:
Summary
Regular physical activities are beneficial for elderly man but these need not be difficult and exhausting as they can obtain maximum health benefits through moderate-intensity exercises performed on a regular basis such as walking.
Extra advantages can be acquired by extending the time, intensity and frequency of exercise.
But older people should always consult a physician before starting a new exercise routine.
Eating a healthy balanced diet with more raw foods and fewer processed food also aids in weight management in elderly people.
The daily calorie count should be calculated with the help of a nutritionist and it should be distributed across 5 to 6 meals.
Elderly individuals should opt for a multivitamin and mineral rich diet with enough calcium, plenty of protein and high content of antioxidants.
They should also limit the consumption of refined sugar, salt, and white flour.