Mobility, strength, and overall health — staying active becomes increasingly vital as we age. For older adults, however, participating in any sort of physical activity demands caution to avoid injury while improving flexibility. Warm-up exercises are particularly important as they help prevent muscle strains, reduce joint discomfort, and lower the risk of falls by preparing the body for movement. Below are five great warm-up exercises recommended by physiotherapists for older adults:

1. Neck Stretches

The neck is a common tension zone, especially as we age. Basic neck stretches can help increase your range of motion and reduce stiffness. Start by gradually bringing your head forward and backward, holding each position for 5-10 seconds. Then, gently tilt your head side to side, bringing your ear toward your shoulder, pausing on each side for the same duration. End with a slow rotation of the neck, turning your head from left to right. This exercise improves blood flow and mobility.

2. Arm Circles

Arm circles are an effective way to warm up the shoulders and upper arms, which often stiffen with age. Stand or sit with your arms outstretched to the sides. Begin making small circles in one direction, gradually increasing the size. Complete 10-15 circles going forward, then switch directions. This exercise enhances shoulder mobility, which is crucial for daily activities like lifting and reaching.

3. Ankle Movements

As we age, ankle flexibility can decrease, increasing the risk of balance problems and falls. Ankle rolls are a simple way to keep your ankles strong and flexible. Perform this exercise while sitting or standing. Lift one foot off the floor and gently move your ankle in a circle, completing 10 rotations in each direction. Then switch to the other foot. This exercise not only improves blood flow in the lower legs but also prepares your body for weight-bearing activities like walking.

4. Marching in Place

Marching in place is a great way to warm up your cardiovascular system while engaging your hips, knees, and ankles. Stand up straight with your feet shoulder-width apart. Lift one knee toward your chest, lower it, and then lift the other knee. Continue alternating legs as if you are marching. Aim to do this for 1-2 minutes at a comfortable pace. This exercise promotes balance, coordination, and flexibility in the lower body.

5. Standing Hip Abductions

This exercise targets the hips, improving balance, stability, and strength in the lower body. Stand behind a sturdy chair or countertop for support. Slowly lift one leg out to the side while keeping your body upright. Hold the position briefly before lowering your leg. Repeat with the other leg. Aim for 10 repetitions on each side. Standing hip abductions strengthen the muscles around your hips and pelvis, reducing the risk of falls.