55 easy home exercises for seniors over 60 to retain strength, mobility, and independence.

As a senior, you’ve worked hard your entire life, put in the long hours and sacrificed countless times—all with the idea that one day you’ll finally reap the rewards and enjoy your golden years. That day is now!

With simple, clear and plain language, this book will help you hold on to your health and independence for years to come even if you’ve never exercised before. The U.S. National Institute on Aging reports that seniors lose their independence more from inactivity than from aging itself. To get you active, this book’s 55 simple exercises will help you discover trusted and reliable ways to stretch and strengthen your entire body. Here is what’s waiting for you inside:

  • Instructions in plain and simple language
  • Illustrations to show you how to perform your movements
  • An explanation of how each exercise affects which muscles
  • Examples of specific daily activities that will become easier for you to do
  • Knowledge of why stretching is more than just loosening muscles
  • Education on how a stronger body can help you engage in more activities
  • How exercise can reduce or eliminate pains and increase your movements
  • The positive efforts of exercise on you physically and mentally
  • The importance of aligning your body with your mind

You’ll even get information on the benefits of eating better, staying hydrated, getting a good night’s sleep, losing weight, and maintaining social interaction.

With this book, you can look forward to increased strength and greater flexibility. As a result, you’ll remain independent and be able to live the life that you planned. So shake off any doubts, take on these exercises, and let’s start living the good life. It’s time!

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Excerpt from Easy Home Exercises for Seniors Over 60 © Copyright 2023 Ross Taosaka

What This Book Can Do for You

It is not unusual for people to think that exercise entails complicated and strenuous movements that are dangerous and difficult—especially since we are older. With this book, you will find that exercising, even minimally, will improve your condition and can be a delightful thing to enjoy at any age, even if you have never exercised before.

With clean, straightforward instructions and illustrations, this book will guide you every step of the way on your new journey. Through your efforts, dedication, and realization of your continued vitality, this book will show you how much you can thrive physically, mentally, and emotionally.

Compiled with care, these exercises will allow you to increase strength, gain freedom of movement, lessen pain, and advance yourself in flexibility, balance, and the ability to carry out your daily tasks. By adhering to these exercises and committing yourself to remain strong and mobile, you will find that your everyday tasks and activities, such as showering, dressing, shopping, and traveling, will all become easier than ever!

In summary, my hope is that this book will help you gain renewed impetus to continue engaging in the world around you. My goal in putting this book together is to offer you a brighter outlook on what you, at whatever age you happen to be, can accomplish with more control, freedom, and well deserved happiness. Live the golden life that you choose for yourself, and let this book be your partner in achieving that.

Using the Book

In writing this book, a number of resources were consulted, such as medical reports, university studies, and exercise journals. This book, therefore, is filled with information and exercises that will help you cope with the changes, declines, and pains we often have to deal with as we

age. Treat this book as your guide and companion that will help you get on the road to achieving your goals.

Keep in mind that exercising is not meant to be a contest. There are no “required” criteria to meet or judgments on how fast you must complete the exercises in order to see results. None of that is relevant here. This book is personal to you, to help guide you on your own schedule and at your own pace. Thus, feel no pressure or expectations as you embark on your exercise plan, and I assure you that consistent efforts will give you noticeable benefits. This book is your personal guide to helping you (and those you share it with) benefit from a healthier life. Anyone, at any level, can reap those benefits. So, take things at your own pace, experience progression over time, and never feel the need to hurry or force anything.

Remember to enjoy the process and focus only on yourself. For a moment, allow the world around you to fall silent and fade away. You deserve to look after yourself and live your days significantly, intensely, and without worries, concerns, regrets, or restraints.

From the very moment you searched for a solution and read the first sentence of this book, you were on the right road to caring for and cherishing the only body you have. You took a tremendous step forward in helping your body and mind and to assure a life of being a strong and proud senior—as you should! Follow the book, its steps, and your own heart, mind, and body, and you will know exactly what you have to do.

Neck Forward Flexion

How This Helps You

Neck sore after you slept? This exercise will help undo that. This exercise helps loosen the strap-like muscles in the posterior or back of the neck that helps you extend and rotate your head. In addition to removing tension, this exercise allows your neck muscles to become more flexible, stress-resistant, limber, and more prone to shaking off any pain. It is the perfect

exercise for those who struggle with sore neck muscles or have difficulty shifting their head position because of tightness. Doing this exercise routine will allow greater freedom to perform even simple tasks like looking down to tie your shoelaces.

How to Do It
  1. Stand tall or sit up straight. Remaining relaxed, bring your chin down toward your chest as far as you can.
  2. Feel the stretch in your cervical spine at the back of your neck and hold it for 5 seconds before returning to your starting position. Repeat for a total of 10 times.

As you advance, place your hand on the back of your head and use it to gently lower your chin down even more. Do not overdo it, bring it down too much, or hurt yourself. Do attempt, however, to feel the natural relaxation of your neck muscles as you hold the stretch for longer.

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