Stay Fit! At-Home Exercise for Seniors

Keeping fit and active is important for everyone. Moderate exercise can help improve health and keep us strong and healthy as we age. The NYCHA Journal visited the Move and Groove Chair Fitness class held on Mondays at St. Nicholas Senior Center in Harlem to learn some simple, yet fun exercises seniors can do from the comfort of their homes. The class is free and is provided by Shape Up NYC, sponsored by Empire Blue Cross Blue Shield, and taught by Miledys Pons. Below are three exercises that may be done seated or standing, with or without props; repetitions may be increased as you get stronger. See more of the exercises in action here: http://on.nyc.gov/senior-fitness-vids.

Stretch It Out

Stand or sit with feet hip distance apart. Stretch both arms up above your head. Open arms wide and look up. Swing both arms left, repeat on the right side. Bring one hand up and touch your shoulder. Use your other hand to gently lift your elbow up, repeat on the other side. Repeat four times.

Pick It Up

Grab two 6-8 oz. cans or two small bottles of water (can also be done using only your hands). Sit or stand with feet hip distance apart. Hold cans or bottles up to your chest. Extend arms to the front. Bring arms back to chest, and then lift one arm up, repeat on the other side. Hold cans at your side and then lift arms up. Repeat two times.

Sweep It Out

Stand up straight and hold a broom (or mop) close to your chest. Bend your back and push the broom away from your body. Bring the broom back to center. Hold the broom in your left arm and push the broom away from your body to the side. Repeat on other side. Lift the broom up to chest level and hold horizontally at your chest. Turn your body to the right and to the left. Repeat four times.