At Home, No Equipment Workout for Beginner Bodyweight Strength Over 50
Can You Workout Effectively At Home?
Staying motivated is the hardest part of any exercise routine, and feeling like you have to drag yourself to the gym doesn’t help. That’s why we’ve developed this home workout program, no equipment needed. Not only are home workouts convenient, but they are also a fantastic way to build strength and aerobic endurance. That is particularly important as we age, since our bodies naturally lose bone mass and muscle strength.
Bodyweight Strength Training Builds Balance
Today’s focus is on balance and stability. This home workout will help you connect to your core and engage large muscle groups throughout your body. Balance exercises for seniors are extremely important, as they can help to reduce frailty, improve mobility, and prevent falls.
Bodyweight Exercises You Can Do At Home
Let’s get started for this no equipment home workout for balance and fall prevention.
Single Leg Superman
This superman pose involves your entire body. Begin by planting your left leg firmly into the floor. Lean forward slowly, allowing your right leg to rise into the air. Imagine a straight line connecting your head, neck, back, and right leg. Hold your arms outstretched to the side as you hold this pose, focusing on connecting to your core. Hold for 15 seconds, and then switch legs to repeat the exercise on the other side.
One Leg Arm Rotations
This exercise engages your core and upper body. Begin by drawing your right knee upward so your toe just leaves the ground. Then, clasp both hands together with your arms outstretched in front of you. Slowly rotate your arms to one side, then the other, stopping when they are parallel to the plane of your shoulders. Go slowly and focus on maintaining your balance. Keep a chair nearby to stabilize yourself if needed. Once you’ve done 30 seconds on one leg, switch to the other side.
Rocking Heel to Toe
For this balance exercise, plant both feet firmly into the ground, standing upright. Then, gently rock backward until you are balanced on both heels. Slowly rock forward until you are standing on your tiptoes. Repeat this rocking motion, focusing on trying to keep the movement smooth throughout the full range of motion. Repeat for 30 seconds. This is a great exercise to incorporate into daily motion, too, such as when you’re brushing your teeth or doing the dishes.
One Leg Hip Abduction
Begin by planting your left leg firmly into the ground. Then, slowly raise your right leg to the side, keeping your toe pointed as your foot hovers over the ground. Hold for 20 seconds. Try to keep your torso upright, engaging your glutes as you hold your foot in place. Then, lift your leg even higher until it is at least a foot off the ground. Hold for 20 seconds, then drop again to the lower position for another 20 seconds, and then release completely. Repeat on the other side. If you feel unsteady, practice using a chair for balance.
Heel to Toe with Neck Variation
This variation on the heel to toe rocking exercise will incorporate your neck and upper back into the movement. As you rock onto your heels, lift your head up with your nose pointing by the sky. Then, as you rock through to your toes, tilt your head down toward the floor. Keep your arms outstretched by your sides to maintain your balance.
Download the Mighty Health App Today
Whether you’re an experienced fitness enthusiast or just getting started, Mighty Health is here to help. We’re a community of people who are committed to aging vibrantly. Download the Mighty Health app to get more health content tailored to your unique needs, including more exercises to improve balance. We’ll also match you with your very own health coach. We’re excited to invite you into the Mighty Health family!