Pushups: This exercise works the same muscles as the chest press, but it also stretches them while training the core muscles to stabilize your torso and protect your lower back. Not many older people can do traditional pushups, with your hands and feet on the floor. Fortunately, you can make it easier without losing any benefits by elevating your hands on a bench or step, a kitchen counter, or even a wall. Check out the elevated pushup in the video below.
If you're a senior, perhaps one of the best exercise recommendations for you to take to heart is to make sure you're incorporating resistance exercises to strengthen your muscles. This will help you maintain healthy bone mass and prevent age-related muscle loss. Strength training will also increase your muscle elasticity and strengthen your connective tissues, tendons, and ligaments, which, from a biomechanical perspective, help hold your body in the upright position.
Step-ups: Stand in front of a staircase and step up with your right foot, then up with your left, then back down with your right, then back down with your left. Repeat 10 times. If you need a little support, hold on gently to the railing, or better yet, just touch the wall with your finger tip and you'll be amazed at how much balance that gives you.
Since accidental falls are a significant source of injury for many older adults, incorporating balance exercises in your exercise regimen is essential. Doing balance exercises, such as the ones described here, or an activity such as tai chi or yoga, makes it easier to walk on uneven surfaces without losing balance. You can do these balance exercises every day, several times a day — even when you’re standing in line at the bank or the grocery store.