Exercise is one of the most effective ways for elders to maintain and promote good health.

Simple Exercises for Elders that can be done at Home

Exercise is one of the most effective ways for elders to maintain and promote good health. Some seniors may oppose or dread physical activity, resulting from chronic health concerns or risk of damage. In most situations, the benefits exceed the hazards as long as the workout regimen is suitable for their physical condition.

According to USA CDC, 50 minutes of moderate physical activity should be part of a weekly routine for the elders.

Self-Reliance:

Elders who work out regularly are less reliant on others. Regular exercise improves an elder’s capacity to walk, wash, prepare food, dine, clothe, and use the lavatory, as per Harvard Medical School. “Exercising” is one of the most acceptable methods for older people to keep their freedom if self-reliance is a priority.

Brain functions:

The discovery that the mind and the body are often more tightly connected is one of the most astonishing advances in health research. According to an NCBI study, a healthy body leads to a healthy mind, and seniors who exercise daily have better cognitive health. According to a survey conducted by the Alzheimer’s Research & Prevention Foundation, regular exercise has been proven to lower the chance of acquiring Alzheimer’s disease or dementia by over 50%.

Elders who do exercise regularly receive many benefits from doing so. Some are as follows:

·         Muscle mass care
·         Mood and attitude development
·         Mobility and balance progress
·         Cognitive ability progress
·         Immune system maintenance
·         Maintenance of weight
·         Prevention and management of chronic illnesses (like cardiovascular disease or diabetes)

No Gym? Don’t worry!

Elders don’t have to get a gym membership or access to workout session equipment. They can benefit by completing some simple in-home exercises without leaving their homes. These include the following:

1.      Exercises with the help of the Chair:

Some great exercises can be done with the help of a single chair. Elders, who do not go out often, can benefit from these exercises immensely. This is true, especially for those elders who face trouble standing up for a more extended time. Usually, these exercises include light weights and cushions.

These exercises will help in muscle strengthening. Some good exercise options include:

·         Seated front shoulder raises:

This exercise targets the arms and the chest.

This is done by holding a pair of lightweights, if possible, on both sides. The palms must be facing downwards.

Next, the elder should rest their backs aligning with the chair when sitting.

The tip is always to keep the core tightened. Also, always keep the chest forward.

Slowly lifting arms comes next, till they are parallel to the floor. And ultimately, the lowering of the arms is done to the exact position from where it was started.

·         Tummy Twists:

This exercise usually targets the core muscles.

To do this exercise, the elder must sit on the edge of the seat, again by keeping the core tight and the chest forward.

The elders must hold a small and lightweight object, like a medicine ball, in their lap with hands-on both sides while the elbows bent.

Now, the elder has to lift the medicine ball, or any other small object, by a few inches. Next, the body should be rotated on the left side while keeping the medicine ball in front of the body.

Next, the same steps will be completed with only one difference where the direction is towards the right instead of the left, and then, at last, the medicine ball is taken back to the middle.

·         Squats by using the help of a chair:

This exercise targets the legs of the elders.

Sit closer to the chair’s edge to give more space for movement. Maintain a firm core and a straight back, with the chest forward. Spin the body to the centre, right, and back to the middle while gripping the medicine ball to complete a full repetition. Slowly rise until the body is entirely straight, maintaining knees directed outward. Sit down carefully, keeping the knees in the same position.

2.     Stretching exercises:

Stretching is an excellent way to improve flexibility and relieve joint discomfort. Several stretches may be practiced in a chair or even bed for seniors with restricted mobility.

·         Overhead side stretch:

Stand tall with the feet hip-width apart. Lift the arms in the air and tilt gently to one side. Come back to the center after 10 to 30 seconds of holding. On the other side, repeat the stretch.

·         Calf stretch

Hold with one leg slightly bent in the front and then the other straight behind. Hold on to a wall or surface for support if necessary. Then, gently press the back of the heel into the floor until the calf stretches. Hold the position for 10 to 30 seconds. Continue with the opposite leg.

3.     Tai Chi & Yoga:

Another excellent approach for elders to exercise at home is to join an online yoga or tai chi session. Yoga and tai chi require students to follow an instructor through a sequence of exercises while focusing on breathing and mental focus.

Although tai chi and yoga develop balance, strength, and flexibility, they are not the same. Yoga is a kind of exercise that focuses on keeping positions while standing or lying down. Tai chi is performed standing and features more fluid movement from stance to position. Both are excellent choices for elders.

4.     Walking:

Walking is primarily low intensity activity that is easy on joints, whether one walks in place at home or goes for a stroll around the neighbourhood or to a nearby park. These also promote cardiovascular health and provide an opportunity for elders to mingle and get out of the house. Even walking around the house can be beneficial to some extent.

Before starting an exercise regimen, check with the elder’s doctor to ensure appropriate workouts.

How can In-home care help?

Your elders can be encouraged to exercise and keep active under the guidance of a PEC in-home caregiver. A competent in-home caregiver will assist your elder in maintaining their health and wellbeing, whether by strolling with them around the neighbourhood or reminding them to complete their physician-recommended exercises.