Older adults should maintain some form of physical activity to prevent cardiovascular disease, certain types of cancer, diabetes, and other health conditions. Regular exercise can reduce the pain and stiffness associated with arthritis, and it can also enhance cognitive health.
1. Basic Aerobic Exercises
Aerobic activities can increase heart rate, enhance blood circulation, strengthen the heart, elevate energy levels, and heighten endurance. When first starting out, seniors should try five-minute sessions of walking swiftly and then try to increase sessions to 30 minutes. Later, they can consider participating in sports or taking water aerobics classes.
Seniors who want to remain healthy as they age can benefit in a variety of ways when they receive professional home care. Home Care Assistance is here to help your loved one accomplish daily tasks, prevent illness, and focus on living a healthier and more fulfilling life.
2. Low-Impact Exercises
Depending on the low-impact activity selected, the exercise can boost cardiovascular health, encourage blood circulation, stretch tight muscles, and tone the body. Biking, stretching, Pilates, swimming, weight training, and yoga are all examples of low-impact activities.
Simple squats are low-impact exercises that increase leg strength. By strengthening the muscles in the legs, seniors have better balance, endurance, and blood circulation. Some seniors can perform squats without assistance. However, some of them may require assistance with exercise and daily tasks.
If your senior loved one needs around-the-clock assistance at home, the Rhode Island live-in care professionals at Home Care Assistance are here to help. Our proprietary Balanced Care Method was designed to promote longevity by encouraging seniors to focus on healthy eating, regular exercise, mental engagement, and other important lifestyle factors.
4. Toe Stands
Rising up on the toes also exercises leg muscles. Your parent can stand behind a chair or use something else for stability if needed. Another way to strengthen leg and abdominal muscles involves rising from a sitting to a standing position and sitting back down.
5. Leg Raises
These exercises strengthen the muscles in the thighs, buttocks, lower back, and hips. To perform leg raises, your parent should slowly extend one leg sideways, frontward, or backward with the other leg slightly bent at the knee. He or she should also try to hold the leg in the extended position for a few seconds before slowly lowering it back to the starting position.
6. Arm Raises
It’s not unusual for seniors to lose upper body strength from lack of activity. Performing arm raises works the arm, shoulder, chest, and upper back muscles. To perform this exercise, a senior can slowly raise both arms to shoulder height while holding lightweight dumbbells, canned foods, or resistance bands. After holding the position, he or she should then slowly lower both arms. Arm exercises can be done while sitting or standing.
7. Bicep Curls
With a weighted object in each hand, your loved one can slowly raise and lower his or her arms only from below the elbow. When performed slowly, the exercise strengthens both the biceps and triceps.
Stretching is another low-impact exercise that increases overall flexibility. There are many different types of stretches that can be performed while sitting, lying, or standing. Stretching is also recommended before starting a rigorous activity to warm up muscles and after exercise to cool muscles.
Regular exercise can help older adults stave off dementia and other types of cognitive decline. In Rhode Island, senior care agencies can be a great boon to seniors. With the help of the caregivers at Home Care Assistance, your aging loved one can lead a happier and healthier life. We offer a revolutionary program called the Balanced Care Method, which encourages seniors to eat nutritious foods, exercise and socialize regularly, and focus on other lifestyle factors that increase life expectancy. Whether your loved one needs assistance with exercise or comprehensive 24-hour home care, give us a call at (401) 284-0979 today.