Seniors should try to exercise every week. Whether they’re still active or have limited mobility, they can find an exercise routine that suits their needs. Here are 6 exercises seniors can do from the comfort of their own homes.
1. Weight Training
Light weight training can help seniors build muscle mass and retain bone density without putting undue stress on the muscles. Seniors can use 2-pound weights to do exercises like shoulder presses and arm raises. If they don’t have weights, they can use objects around the house like water bottles or cans of food.
Seniors who need assistance with exercises or other daily tasks can benefit from professional in-home care. Edmonton home care home care professionals can be a wonderful boon to seniors. Whether they require around-the-clock supervision or just need assistance with exercise and household tasks a few days a week, seniors can enjoy a higher quality of life with the help of trusted in-home caregivers.
2. Aerobics
Seniors don’t need a gym membership to do aerobic exercises. If they want to follow a routine, they can use an exercise DVD. Many of these DVDs are designed specifically for seniors, like Walk Aerobics for Seniors and Stronger Seniors® Stretch and Strength. Older adults who prefer to exercise on their own can do 5-minute intervals of classic aerobic moves like jumping jacks and knee lifts. Aerobic exercises are crucial for seniors, as they get the heart pumping and promote cardiovascular health.
3. Yoga
As seniors get older, they often lose flexibility in their joints. Yoga is one of the best ways for seniors to stay limber because this form of exercise focuses on balance, strength, and flexibility. Seniors can do classic yoga poses like downward facing dog, seated forward bend, and warrior. Older adults with limited mobility can try chair yoga.
4. Squats
When planning an exercise regimen, seniors shouldn’t neglect strength training. Squats are one of the best ways to strengthen the legs, as this exercise works muscles throughout the lower body. To perform this exercise, seniors should start by standing up straight with their toes pointed forward. They should then bend their knees until crouched in a near-seated position, then repeat this exercise to gain muscle mass in the calves and quads. Seniors can hold onto a chair if they need assistance with balancing. It’s important that seniors don’t neglect the lower body, since strong legs can prevent the slips and falls that lead to injuries.
5. Walking
Seniors don’t have to leave the house to go walking. They can strap on their pedometers, turn on some music, and power walk through the house. To make the most of this exercise, seniors should try to pump their arms and lift their knees with each step.
If your loved one needs help walking, exercising, or managing daily tasks, consider hiring a professional caregiver. Edmonton respite care professionals can assist seniors with a wide array of daily tasks, offering family caregivers the chance to focus on other personal responsibilities or take a break to prevent burnout. Whether it’s for a few hours a day or a few days a week, respite care is the perfect solution for family caregivers who are feeling overwhelmed.
6. Sit Ups
Strong core muscles increase balance, minimize back pain, and reduce the risk of injury. To increase their core strength, seniors can do simple sit ups. They should start by lying on their backs with their knees bent at an angle. They should then place their hands behind their head and gently lift their head upward, all the while engaging the stomach muscles.