Safe & Easy Ways for Seniors to Exercise
Only about 28%-34% of people aged 65-74 are physically active. Exercise is essential for good health, but it can be risky if not performed properly. Use these exercises to encourage seniors to stay healthy.
Without physical activity, seniors are at greater risk of health problems like heart disease. Their bones are more fragile and their blood pressure is higher. A number of other problems can result from lack of activity. That’s why seniors should use safe, easy exercises to stay fit.
Simple Indoor Exercises for Seniors
Exercising indoors tends to be safer for seniors than outdoors. It is important to ensure movements are gentle and can be adapted for different limitations so as to not over-exert aging hearts, muscles, and bones.
Great indoor exercises include:
- Walking
- Climbing steps
- Indoor swimming
- Balance exercises (while holding something stable)
- Light bodyweight exercises like squats
Since seniors are at risk of injury (especially from overuse) when exercising, it is best for seniors to learn and practice exercises with the help of an instructor or personal trainer. Performing exercises like these with a group can also make staying active more fun.
Make Exercise Part of Everyday Life
Seniors can incorporate activity into everyday life by developing habits like regularly:
- Gardening
- Dancing
- Walking
- Climbing stairs
- Stretching
Best Seated Exercises for Seniors
For seniors who have balance issues or other physical limitations, seated exercises are the safest way to stay active. Try these seated exercises and stretches:
- Ankle and wrist rolls
- Arm circles
- Single leg calf raises
- Sit and stand motions
- Seated hip marches
- Seated torso twists
To keep bones and muscles strong, seniors can add light weights to these exercises. Weights that can be strapped on their wrists or ankles are the safest options.
Don’t Forget to Exercise These Body Parts!
There’s more to the body than major muscle groups. Seniors can stay healthy by exercising the following overlooked body parts as well:
- Eyes
- Brain
- Fingers
- Wrists
Keeping these body parts active may involve reading, memorizing new things, or even using small devices to increase finger strength and dexterity. While these exercises might not improve heart health, they can help seniors maintain skills and abilities.
When seniors struggle with stiffness or diseases like arthritis, working out can seem intimidating and sound painful. However, exercise is a proven form of pain relief. Encourage seniors to get active in order to get better.
If you or your family member is considering in-home care as part of a plan to age in place, contact Family Matters In-Home Care today for a free consultation. Our team is dedicated to supporting your family and helping older adults enjoy life in the comfort of their own home for as long as possible.
Some of the services offered by Family Matter In-Home Care include: Alzheimer’s & Dementia Care, Bed & Wheelchair Transfer Assistance, Companionship, Housekeeping & Meal Preparation, Personal Care, Recovery Care, and Transportation.
Serving the San Francisco Bay Area and Greater San Diego, Family Matter In-Home Care has offices throughout California including: Campbell, CA, Roseville, CA, San Marcos, CA, and San Mateo, CA.
Sources:
- https://cdn2.hubspot.net/hubfs/1708580/Marketing%20Monthlies/PDFs%20from%20Windfarm%20Marketing/0119-EasyExercises-RGB.pdf
- https://www.hhs.gov/fitness/resource-center/facts-and-statistics/index.html
- https://www.cdc.gov/nccdphp/sgr/olderad.htm
- https://www.medicare.org/articles/easy-exercises-seniors-can-do-indoors/
- https://www.verywellfit.com/chair-exercises-for-seniors-4161267
