Physical activity is essential for older adults to maintain their independence, stay healthy, and improve their quality of life. As people age, they inevitably face challenges that may limit their ability to engage in physical activity, so it’s even more important to learn safe and appropriate exercises. Let’s look at some safe and low-impact exercises that our senior care professionals can help them do at home.

Benefits of Physical Activity for Seniors

Maintains and Improves Overall Health

Regular exercise helps strengthen muscles and bones while boosting immune function and promoting cardiovascular health. When seniors stay active, they’re more likely to maintain a healthy weight and enjoy improved flexibility and balance, which plays a significant role in reducing the risk of falls.

Reduces the Risk of Chronic Diseases

Seniors often suffer from chronic diseases and conditions that include heart disease, stroke, diabetes, and more. Staying physically active can help them lower their blood pressure and improve cholesterol levels so they can enjoy better overall health.

Enhances Mental Well-Being

Exercise doesn’t just have positive impacts on seniors’ physical health. In fact, they often enjoy better mental well-being and cognitive function, too. This is because exercise releases endorphins, which help to improve mood and reduce stress. Regular exercise has also been shown to improve cognitive functions like memory and attention, and this can help delay the onset of age-related cognitive decline.

Promotes Independence and Quality of Life

When older adults stay active, they’ll be more likely to maintain their mobility and perform daily tasks more easily. Staying active also promotes better sleep and increases energy levels, allowing seniors to enjoy an overall sense of well-being as they age gracefully and maintain a sense of autonomy over their lives.

Safe Exercises for Seniors in In-Home Care

Stretching and Flexibility Exercises

These exercises play a crucial role in maintaining joint mobility and reducing stiffness. Chair Stretches:

Sit in a chair and ensure that your feet are firmly placed flat on the floor.
Raise your arms to the sides, up to the height of your shoulders.
Lower your arms back down to your sides.
Now, lower one arm down towards the floor. Your other shoulder should rise higher.
Return to your original position.
Do the same to your other arm and lower towards the floor before returning to neutral.

Head Turns:

Ensure that your back is straight, and relax your shoulders.
Slowly turn your head to one side. Stop when you feel a stretch in your neck.
Return your head to the straight position.
Now, turn your head the other way.

Strength Training Exercises

These exercises primarily focus on maintaining and building muscle mass while also helping to improve bone density and increase overall strength. Wall Push-Ups:

Place your hands flat on the wall and keep them shoulder-width apart.
Keeping your body straight, bend your elbows. Your upper body should move closer to the wall as you do this.
When you’re close to the wall, try to push back to your original position.

Bilateral Calf Raises:

Use a table or chair as your support.
Stand with your feet together and slowly lift your heels so you’re standing on your toes.
Slowly return your heels to the ground and repeat the steps.

Balance and Coordination Exercises

Crucial for reducing the risk of falls and improving stability, these exercises can be done with the support of a chair or wall. Single-Leg Stands:

Hold onto a chair for support and stand on one leg
As balance improves, slowly increase the duration and try without using the chair as a support
Using the kitchen bench as a stable support, try to rise up onto your toes

Cardiovascular Exercises

Cardio exercises help to improve heart health and lung function while also enhancing overall endurance. Walking or Marching In Place:

Start with a few minutes of walking or marching in place
Slowly increase the duration and intensity as endurance improves
Try to get up and be physically active for 5 minutes every hour. You can simply walk around your living area.

Don’t Let Age Be a Barrier to Staying Active

Even for seniors who struggle with staying active, it’s never too late to prioritize their well-being and start with simple and safe exercises at home. Ultimately, physical activity is a vital component of healthy and graceful aging, and it comes with numerous physical and mental benefits for seniors.

As you or your loved one embarks on a regular exercise routine, our in-home carers are here to provide necessary assistance, encouragement, and support. We can help to tailor exercise routines that are safe and suitable for individual needs and abilities. Call us today to learn more about the personalized attention and support we offer that will make a significant difference in helping seniors stay active.