With age, seniors may find it difficult to perform daily tasks, making it important for them to be conscious of their health. According to the Public Health Agency of Canada, older adults should get two and a half hours of moderate-to-vigorous exercise a week. Here are six simple exercises for the elderly that can protect and revitalize the body.
1. Suitcase Steppers
When it comes to suitcase steppers, all seniors need to do is take a large suitcase (or something of a similar size) and step over it while standing with their hands on their hips, then repeat 10 times. It’s important to maintain balance while stepping over the suitcase, as hip injuries from falls caused by bad balance are dangerous for seniors.
Older adults who need help exercising should consider hiring professional caregivers. Waterloo home care experts are available to provide high-quality care to seniors on an as-needed basis. From assistance with mobility and exercise to providing transportation to the doctor’s office and social events, there are a variety of ways professional caregivers can help your aging loved one continue to live independently.
2. Wall Push-Ups
Doing wall push-ups can increase the strength of a senior’s core, back, and upper body muscles, enhancing coordination and balance all at once. To perform this exercise, seniors should stand about two feet away from a wall, then use it to perform 10 push-ups in a row. Paying attention to posture is key because remaining upright works the deepest part of the core.
3. Knee Extensions
Knee extensions are simple to do when already sitting in a chair. Seniors should sit with both feet on the ground and the back straight, then lift the right leg straight in front for five seconds, lower the leg, then repeat with the other leg. This exercise is extremely simple and enhances balance while keeping the hamstrings in good shape.
4. Bicep Curls
Seniors who want to maintain dexterity and arm strength should do bicep curls. Maintaining arm strength is very important for performing daily activities such as driving, doing household chores, and playing with pets or grandchildren. Doing 10-12 bicep curls every other day with a lightweight dumbbell is enough to maintain muscle mass and promote healthy bone growth.
Older adults often need help exercising. If you don’t have the time to help your loved one exercise or lift weights, consider hiring a professional caregiver. Waterloo 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.
5. Wrist Flexes
Seniors need to focus on stretching their wrists. For many seniors, arthritis and soreness often affects their wrists as a result of a lifetime of activity. To perform wrist flexes, seniors need to rotate their wrists in a clockwise motion for 10 seconds, then move them counterclockwise for 10 seconds.
6. Walking
One of the easiest things seniors can do to maintain their health is take a walk. Going outside or meeting up with friends for a walk is one of the best ways to keep the body and brain healthy. Seniors can start with a walk through their house or yard and increase the distance as they become more comfortable with walking.
From exercising regularly to making healthy lifestyle choices, seniors may need help with a variety of tasks. Some seniors only require help with a few daily tasks so they can maintain their independence. However, those living with serious illnesses may need more extensive assistance. Luckily, there is professional live-in care Waterloo, ON, seniors can rely on. Home can be a safer and more comfortable place for your loved one to live with the help of an expertly trained and dedicated live-in caregiver. Whether your loved one needs minor help with daily chores or extensive 24-hour home care, call Home Care Assistance at (519) 954-2111 today.