Pelvic Floor Exercises For Seniors (For Women And Men)
Use this video to help give relief from your symptoms and improve the strength of your pelvic floor (important if you have issues with incontinence).
Kegel Exercises For Strengthening The Pelvic Floor
Join me (Mike - Physiotherapist) for some exercises and more to help strengthen the muscles of your pelvic floor.
Use this video to help give relief from your symptoms and improve the strength of your pelvic floor (important for incontinence).
Learn more about what a pelvic floor is.
Understanding the Pelvic Floor
We're going to talk about something that is often overlooked - the pelvic floor.
Picture this: deep within your pelvis, there's a group of muscles playing a huge role in your body, kind of like unsung heroes. These muscles support your bladder, bowel, and, for women, the uterus. Pretty crucial stuff, right?
Now, you might wonder why we don't talk about these muscles more. Well, they're a bit shy, hidden away, but they are key players in your body's support system.
As we age, just like any other muscle, they can lose some of their oomph. That's why keeping them in tip-top shape is extra important, especially for seniors.
Benefits of Pelvic Floor Exercises for Seniors
Okay, so why should you, as a senior, befriend these pelvic floor exercises? First off, they're like a secret weapon against incontinence. Yes, those annoying trips to the bathroom might become less frequent!
But wait, there's more. These exercises can also help reduce pelvic pain and even improve your bedroom life – talk about a win-win!
Imagine having more control over your bladder and bowel movements. It's like gaining a new level of freedom in your golden years. Plus, if you've had any surgeries down there, these exercises are fantastic for recovery and strength.
And the best part? You can do these exercises discreetly, anywhere and anytime. No special equipment or gym membership is needed. It's all about giving those hidden muscles a little TLC.
Preparing for Pelvic Floor Exercises
Before you jump into these exercises, let's make sure you're all set. First things first, it's a good idea to have a chat with your doctor. They can give you the green light and any specific advice tailored for you.
Next up, find a comfy spot. You can do these exercises lying down, sitting, or standing – your choice. The key is to be relaxed and focused. Wear comfortable clothing that won't restrict your movement.
Now, identifying your pelvic floor muscles is crucial. A neat trick is to try stopping your urine flow midstream next time you're in the bathroom. The muscles you use to do that? Those are the ones we're focusing on.
Remember, like any exercise, start slow and be patient with yourself. It's not a race; it's more like nurturing a plant. A little care each day, and you'll soon notice the benefits!
In this video I explain a bit about the pelvic floor, how to locate the pelvic floor and we go through exercises for the pelvic floor (which can help with issues that could develop in this area), and more! So make sure to check it out!
If you were eagerly waiting for this video, thank you for your patience and I hope this video helps you!
Remember to stay consistent with the exercises to get results.
In this video we cover:
Do your best and any questions ask below!
- Mike
Full Workout To Improve Muscular Endurance For Seniors
In this video, we go through an intermediate full workout muscle endurance exercise video working the whole body to get stronger, improve your muscular endurance and fitness.
Improve Muscular Endurance (Intermediate Level) - with weights
Join me (Mike - Physiotherapist) for this full endurance workout. We get straight into it today!
I have added the upper-body and lower-body endurance exercises together with a warm-up and cool down - This video uses hand weights and a resistance band and we do higher reps for a little more intensity. Make sure to start with lighter weights for this video. If new to weights I would not recommend starting here, start at my introduction to weights exercise video.
Get stronger, improve your muscular endurance and fitness. Move better, feel better. This session goes for 35 minutes.
So let’s get moving!
In this video we cover:
Do your best and any questions ask below!
- Mike
Upper Body Endurance Exercises For Seniors
In this video, we go through an intermediate upper body endurance exercise video working the upper body to improve your strength.
Improve Upper Body Endurance (Intermediate Level)
Join me (Mike - Physiotherapist) for a new Strength Saturday Exercise Session (#7). Where we work the endurance of our Upper Body!
This week we are going to continue working our muscular endurance but this time for the upper body. Or more specifically the muscles of the chest, the back, the shoulders, and the arms by doing exercises for higher repetitions, with a resistance band and hand weights.
Muscular endurance for the upper body is required in your daily life when doing tasks that use the upper body for prolonged periods (eg. carrying shopping bags) and is also good for your posture.
Again… If you’re a beginner to these exercises, start with the first set and do what you can. Over time keep challenging yourself to do a little more. Gradual progressions!
So let’s get moving!
In this video we cover:
Do your best and any questions ask below!
- Mike
Leg Endurance Exercises For Seniors
In this video, we go through an intermediate leg endurance exercise video working the legs to improve your strength.
Improve Leg Endurance Exercises (Intermediate Level)
Join me (Mike - Physiotherapist) for a new Strength Saturday Exercise Session (#6). Where we work the endurance of our legs!
Today we are not only going to work our strength, but we are going to focus more so on our muscular endurance!
In case you have forgotten, Muscular strength is the amount of weight you can lift or move.
Muscular endurance is how many times you can move or lift that weight, before you get exhausted.
Muscular endurance is important in your day to day life, to move and to lift things. Think about when you are to walk up a large flight of stairs, or go on a large walk (especially with hills). Your muscular endurance is being tested.
As with any component of fitness, muscular endurance can be trained and improved…. at any age.
Which is what we do today. Today’s exercise video we do higher repetitions and use equipment to work that muscular endurance (and strength).
So let’s get moving!
In this video we cover:
Do your best and any questions ask below!
- Mike
Seated Strength Workout For Seniors
In this video, we go through a 15 minute seated strength exercise video working the whole body to improve your strength and range of movement.
Full Strength Workout For Seniors (15 Minutes - Seated - Equipment)
Join me (Mike - Physiotherapist) for Strength Saturday Exercise Session # 5. This session is completely seated using weights, ankle weights, and a resistance band working the whole body.
And, on this Saturday (and always), I want you to remember that we all have a tendency to overestimate others and underestimate ourselves……. You’re better than you think!
So let’s get moving with today’s workout!
In this video we cover:
Do your best and any questions ask below!
- Mike
Beginner Seated Resistance Band Exercises For Seniors
In this video, we go through a beginner seated exercise video working the whole body to improve your strength and range of movement.
10-Minute Seated Resistance Band Exercises For Seniors (Beginner)
I’m sure you know the importance of having good physical strength.
There are many benefits that come from being stronger but to summarise, when you have good strength, life is going to be much easier.
And…… you can get stronger at ANY age, by training your strength.
Strength is the most important component of fitness you can work on. When you train to get stronger you will find other areas of your fitness improving also. For example, improved cardiovascular fitness, improved balance, coordination, weight loss and more.
This is why I started Strength Saturday. To dedicate a whole day to strengthening exercises, so workouts can be varied, and many areas can be targeted.
So let’s get moving with today’s workout!
In this video we cover:
Do your best and any questions ask below!
- Mike
Advanced Strengthening Exercises For Seniors
In this video, we go through an advanced strength exercise video working the whole body to improve your strength and range of movement.
10-Minute Strength Workout For Seniors (Advanced)
Join me (Mike - Physiotherapist) for another Saturday exercise session to get you stronger. (Strength Saturday No.3). This session is more advanced level.
When your body is stronger, life will be easier. Improve your strength each week with hand weights, resistance bands, and ankle weights.
Remember there is never a one-size-fits-all approach to exercise (and for getting healthy for that matter).
However, to make improvements with exercise, there is a process. Tonight I just wanted to remind you of that process.
The first step is finding where you are currently at.
I see and hear from a lot of people who get disheartened when they can’t do certain exercises, or they feel as if everyone else is doing so well and they’re not……..
But this does not matter. Forget all this and Find YOUR capabilities.
Once you’ve done this, you want to stay consistent exercising at your level. Soon enough the exercises will become easy as you get stronger and fitter.
It’s now time to progress the exercises so you continue to make improvements, as you have now reached a new level.
There are many ways you can progress exercise. From increasing repetitions, increasing sets, increasing the weight, decreasing the rest time, increasing time exercising and more. Slow and steady. You’re in no rush.
There are also ways to modify the exercises to make them less challenging if they are too difficult. Sometimes we need to take a step or two back before we can move forward.
So let’s get moving with today’s workout!
In this video we cover:
Do your best and any questions ask below!
- Mike
Strengthening Exercises Using Ankle Weights For Seniors
In this video, we go through a simple ankle weights exercise video working the whole body to improve your strength and range of movement.
Getting stronger with ankle weights (15 Min)
Join me (Mike - Physiotherapist) for this Strength Saturday exercise session using ankle weights.
I know you may not own ankle weights, but if you do have them this is one for you.. If you don’t own any. That’s ok! You can also follow along without them.
If you want to purchase ankle weights, start lighter work your way up, over time
Make sure to let me know how you went with the exercises, on YouTube below the video (I read all comments).
In this video we cover:
Do your best and any questions ask below!
- Mike
Intermediate Strength Exercises with Weights - 15 Min
In this video, we go through a simple exercise video working the whole body to mprove your strength and range of movement.
strength exercises with weights for seniors (15 Min)
Join me (Mike - Physiotherapist) for the first Strength Saturday exercises to get your body stronger. This session is of intermediate level.
If you’re new to using weights start with lighter weights (0.5kg to 2kg) and slowly build it up as you get stronger. Remember to go at your own pace and give yourself adequate rest also.
As always, let me know how you went in the comments below the video.
In this video we cover:
Do your best and any questions ask below!
- Mike
The Minimum Exercise To Maintain Body Strength
In this video, we go through a simple exercise video working the whole body to mprove your strength and range of movement.
Simple Whole Body Exercise Routine - Exercises To Maintain Strength and Get Stronger For Seniors
Join me (Mike - Physiotherapist) for this simple exercise video working the whole body. Improve your strength and range of movement.
There are going to be times you will have trouble finding the motivation to do exercise. It is still important to do some exercise to maintain levels of strength. This video makes it easy for you to do that.
You also get to work on your upper body working the arms, shoulders, upper back, and chest. Improve your strength and range of movement.
In this video we cover:
Do your best and any questions ask below!
- Mike
Ease Peripheral Neuropathy Symptoms In Hands and Arms | Peripheral Neuropathy Exercise Routine
In this video, we go through some exercises and more to help relieve pain and symptoms in the hands and arms caused by peripheral neuropathy.
Peripheral Neuropathy Exercises For the Hands & Arms
Join me (Mike - Physiotherapist) for some exercises and more to help relieve pain and symptoms caused by peripheral neuropathy in the arms and hands.
This exercise video does not have to be done all at once. Learn what is contained within and go at your own pace, gradually building up the exercise. Use this video to help give relief from your symptoms and improve your upper body strength and mobility (important when dealing with peripheral neuropathy).
In this video we cover:
For Peripheral Neuropathy Exercises For the Feet & Legs, click here.
Do your best and any questions ask below!
- Mike
Intermediate Balance Exercises For Over 60s | Static & Dynamic Balance Exercises
In this video, we go through intermediate level balance exercises (both static and dynamic exercises) to help you improve your balance and strengthen your lower legs.
Balance Exercises For Seniors
Join me (Mike - Physiotherapist) for these intermediate balance exercises (both static and dynamic exercises).
You can go through this routine two or three times for an even better workout. Make sure you do it at least 3 times a week to start seeing improvements.
Remember to warm-up prior to doing this exercise:
Do your best and any questions ask below!
- Mike
Exercises For Stronger Bones (& Muscles) For Seniors - Beginner
In this video, we go through beginner level exercises to help you strengthen your bones (and muscles).
Stronger Bones and Muscles
Join me (Mike - Physiotherapist) for some beginner exercises to help strengthen your bones (and muscles).
Make sure to warm-up. Warm-up videos:
For more on strengthening your bones make sure to read THE COMPLETE GUIDE TO STRONG BONES OVER 60:
In this video we cover:
Do your best and any questions ask below!
- Mike
Exercises For Stronger Bones (& Muscles) For Seniors - Intermediate Level
In this video, we go through intermediate level exercises to help you strengthen your bones (and muscles).
Strengthen Your Bones and Muscles
Join me (Mike - Physiotherapist) for some exercises to help strengthen your bones (and muscles).
Make sure to warm-up. Warm-up videos:
For more on strengthening your bones make sure to read THE COMPLETE GUIDE TO STRONG BONES OVER 60:
In this video we cover:
Do your best and any questions ask below!
- Mike
Leg Exercises For Seniors | Leg, Knee & Hip Exercises For Seniors | (Includes Single-Leg Exercises)
In this video, we through both double-leg and single-leg exercises to help get your legs stronger.
Leg Exercises For Seniors
Join me (Mike - Physiotherapist) for this lower body exercise video which includes both double-leg and single-leg exercises to get your legs stronger.
It's important to include single-leg exercises to strengthen up both legs-equally, with only double leg exercises you could be using one side more than the other.
In this video we cover:
Do your best and any questions ask below!
- Mike
Ease Peripheral Neuropathy Symptoms In Feet and Legs | Peripheral Neuropathy Exercise Routine
In this video, we go through some exercises and more to help relieve pain and symptoms in the feet and legs caused by peripheral neuropathy.
Peripheral Neuropathy Exercises For The Feet & Legs
Join me (Mike - Physiotherapist) for some exercises and more to help relieve pain and symptoms caused by peripheral neuropathy.
This exercise video does not have to be done all at once. Learn what is contained within and go at your own pace, gradually building up the exercise.
Use this video to help give relief from your symptoms and improve your lower body strength and balance (important when dealing with peripheral neuropathy).
In this video we cover:
Do your best and any questions ask below!
- Mike
Upper Body Exercises for Seniors | Arm, Shoulder and Back Exercises For Seniors | More Life Health
In this video, we work the arms, shoulders, upper back and chest, assisting you in improving your strength and range of movement.
Upper Body Exercises For Seniors
Join me (Mike - Physiotherapist) for this upper body exercise video working the arms, shoulders, upper back and chest. Improve your strength and range of movement.
In this video we cover:
Do your best and any questions ask below!
- Mike
Full Body Workout For Seniors - 60 Minutes (Seated & Standing)
Get stronger, fitter, improve your balance, flexibility and more with this 60-minute, full seated and standing workout for seniors, working every area of the body.
FULL BODY WORKOUT FOR SENIORS (SEATED & STANDING)
Join me (Mike - Physiotherapist) for this 60 minute - seated and standing workout for seniors covering everything you need to get stronger, fitter, improve your balance, flexibility and more!
We get straight into it again today and cover the following:
Do your best and any questions ask below!
- Mike
Full Standing Workout For Seniors - 60 Minutes, Intermediate
Get stronger, fitter, improve your balance, flexibility and more with this 60-minute, intermediate, full standing workout for seniors, working every area of the body.
SENIORS’ FULL STANDING WORKOUT - GET STRONGER OVER 60
Join me (Mike - Physiotherapist) for this 60 minute - intermediate, standing workout for seniors covering everything you need to get stronger, fitter, improve your balance, flexibility and more!
In this Workout we cover:
You can use light hand weights or ankle weights with these exercises.
Do your best and any questions ask below!
- Mike
Whole Body Seated Exercises For Seniors - 55 Minutes, Beginner - Exercise Every Area Your Body
Get stronger, improve your flexibility and fitness, move better and feel better with this 55-minute, seated, full chair workout for seniors, working every area of the body.
SENIORS’ 55-MINUTE CHAIR WORKOUT - GET STRONGER OVER 60
Today’s workout is one that I feel is the best completely seated exercise video I have put together to date (without equipment).
Why do I think this? Because it is the most comprehensive, covering almost every exercise one can do whilst seated in a chair.
We cover the following:
Warm Up
Neck Exercises
Shoulder Exercises
Upper Back Exercises
Arm Exercises
Core Exercises
Hip Exercises
Knee Exercises
Stretches for the Whole Body
Relaxation
As you can see, ALL areas of the body are targeted. It is also the longest we have done to date, going for just under 1 hour.
If you are new to exercise this is the video to start at.
If you can only only do exercise whilst seated, this is the one to start at.
If you’re in charge of a class where everyone has different capabilities, this is the video to put on.
If someone you know is losing strength and mobility, this is the one for them to start at. (Make sure to share it with them).
It’s the ultimate seated workout.
And… If you have been exercising for some time, you can do the exercises standing and/or add in hand weights or ankle weights to make it more challenging.
To get moving with me click the video below.
If 55-minutes is too long for you, I have also uploaded a 35-minute version which covers the main exercises. You can find this here.
I hope you enjoy today’s workout!