Professionals Health Connection

Boomer Exercises You can do at home

Exercise and physical activity are beneficial for everyone, no matter your age. And Boomer Exercises is especially beneficial! Exercising daily can improve your mood and reduce symptoms of anxiety and depression. And exercise has many health benefits too. It can increase your bone density, improve your balance, decrease pain and help control chronic disease symptoms.

There are tons of easy boomer exercises you can do at home that don’t require special equipment or complicated moves.

Exercise has many health benefits too: It can increase your bone density, improve your balance, decrease pain and help control chronic disease symptoms.
Here are four (4) exercises that are perfect for us baby-boomers!


Adding a set of squats into your daily workout is a perfect exercise for your lower body. Squats strengthen nearly every muscle in your lower body: Glutes, quads, hamstrings and calves. They also help strengthen your core.

Performing a proper squat should not impact your joints or put any pressure on your body. You might feel your thighs or lower back “pulling,” but this is normal as your muscles work and strengthen.

To perform this exercise, start by holding onto a chair. The chair helps maintain your balance. Stand up straight with your feet hip-width apart. Next, bend your knees while keeping your upper body as straight as possible. You will want to slowly bend down as much as you can without leaning your upper body more than a few inches forward. The idea is to look as if you’re sitting on a chair, except you’re “sitting” on air!

You can perform this exercise as long as you are comfortable in the process. This exercise is not recommended for anyone with knee or back problems.


If you are interested in building your strength quickly, doing a set of push-ups daily will do the trick. Traditional push-ups are beneficial for your chest, shoulders, triceps and biceps. This physical activity is perfect for cardiovascular exercise to help support a healthy heart. Push-ups can also help prevent rotator cuff tears by building the muscles that support your shoulders.

There are two ways to do push-ups: traditional push-ups where you will be on your knees, or wall push-ups, where you push yourself away from a wall.

If you are using a wall to maintain balance, you will still get the benefit of an upper body workout.

To perform a wall pushup, walk up to a wall and place your hands on the wall at shoulder-width apart (you can go wider if you like). Slowly bend your elbows and move your face towards the wall. Your elbows will be at a 45-degree angle and you can continue as far as this movement allows you to. Then push yourself back to your starting position.

Toe Raises

According to the National Council on Aging, every 11 seconds, an older adult is treated in the emergency room from a fall. Taking a fall can be traumatic, so exercises to help prevent them should be a priority for every senior.

One way to create ankle stability and mobility is by adding toe raises into your workout regimen. Toe raises will help build stronger calf muscles and will increase the power in your legs. And having stronger calf muscles will help reduce shin splints and can potentially prevent you from falling.

To start your set of toe raises, stand with your feet hip-width apart. Raise up onto the balls of your feet and squeeze and flex your bottom half when you reach your peak. Then slowly lower your heels down to the ground, and then repeat. If you would like help with your balance, you can either hold on to a chair or stand by a wall for support.

Walking in Place

One of the easiest ways to maintain a healthy heart and lungs is by walking. Walking primarily builds strength in your legs, but your whole body will benefit from walking daily. If there is not a track, treadmill or sidewalk available, you can just walk in place!

Walking in place indoors is just as effective as if you were walking on a treadmill. Walking in place is a low-impact exercise that will help burn calories, especially for the ones who struggle with maintaining a healthy weight.

Make a habit of walking in place during commercials. All you will need is a sturdy floor and comfortable shoes and you can get a workout in during the commercial break! Walking in place is an excellent source of physical activity for beginners. If you like, you can challenge yourself by incorporating arm movements. You can eventually build up stamina and start to slowly jog in place to get your heart rate up!

Walking in place is an excellent source of physical activity for beginners.

Remember to always listen to your body, as fitness levels are different with each person. Participating in physical activity helps you achieve a healthier body and a more peaceful mind. There are loads of boomer exercises you can do at home, so there’s no reason not to get started today.

Boomer Exercises Author Bio:

Danielle K. Roberts is the Vice President and co-founder of Boomer Benefits, where her team of experts help baby boomers with their Medicare decisions nationwide.

Are you considered a Boomer too?  Do you Exercise? Do you enjoy it?

We hope you enjoyed this article from Danielle as much as we appreciated the exercises she shared with us today. Thank you so much for spending time with us. Wishing you the best of health!

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Note: There are many factors involved in our ability to safely exercise. Always check with your doctor before starting an exercise routine.