Staying active can keep your loved ones feeling and looking their best in their golden years. A vibrant and energetic lifestyle is essential for seniors’ health because regular workouts can help prevent cardiac issues, diabetes, and some types of cancer and avert pain related to arthritis. Aging adults can stay healthier for a long by improving flexibility, balance, strength, and endurance. Expert caregivers from Home Care Northern Kentucky suggest some exercises to do in your golden years. Consult your loved one’s physician before they begin any workout program.
Here are 4 easy home care exercises to help your loved ones reach their fitness goals.
Walking
Walking is one of the most accessible and most beneficial forms of exercise for older adults. Walking can assist in enhancing balance and coordination, as well as the health of your cardiovascular system, leg muscles, and cardiovascular fitness. Walking is an excellent form of exercise for seniors, and they should begin by walking for shorter distances and work their way up to longer walks over time. Walking can be done either inside on a treadmill or outside in a level place that is both safe and accessible.
Aerobic Activities
Aerobics, also known as cardiovascular exercise, helps seniors to burn off calories, maintain cholesterol levels and blood pressure, improve joint movement and heart health, and boost overall energy levels. It may take some time to build endurance, which depends on your loved one’s health and activity level. Start with 5 minutes warm up by cardio sessions for a few days a week to increase heart rate. After raising heart rate, work gradually toward completing 30 minutes of aerobic activity 4 days a week. Moderate endurance workout for aging adults includes brisk walks, swimming, and tennis. Hiking and running are parts of more intense aerobic activities.
Yoga
Yoga is a gentle exercise that can help improve flexibility, balance, and strength. Yoga can also help reduce stress and promote relaxation. Seniors can start with simple yoga poses like the Mountain Pose, Tree Pose, and Warrior Pose. Many online resources provide guided yoga routines specifically designed for seniors.
Chair Workouts for Building Muscles
Building muscle takes time but offers many health benefits to seniors. Strength training requires fine postures for full benefits. Seniors can start with some basic and low-impact exercises. Seniors can strengthen their lower bodies through squats. For performing squats, a sturdy chair is required. Keep arms in front and make sure not to spread knees past the toes when bending into almost a sitting position. Hold the same place for a few minutes, then slowly return to standing. Take a breath and repeat 2 sets of 10 repetitions. Hold the sides of the chair when performing squats for support if the exercise seems challenging.
Bicep Curls
Lifting everyday items such as a bag, suitcase, or a small gallon can become difficult for aging adults. Bicep curls strengthen the muscles involved with such movements. Whether standing or seated, hold hand weights down at both sides with elbows tucked in and palms facing up, then bend elbows and lift weights toward your upper body. Hold for 1 second in each repetition and slowly lower the arms. Do a set of 10 repetitions, rest for a minute, and repeat one more time.
Side Leg Raises
Leg raises strengthen hips, buttocks, thighs, and lower back muscles, but it also helps seniors maintain balance. To perform side leg raises:
- Stand behind a chair and hold on for balance.
- Raise one leg out to the side, keep it fully aligned from hip to heel, and maintain a straight back and minor bend to the other side to support the leg and slowly lower it.
- Attempt to complete at least 2 sets of 10 repetitions for each leg.
- Switch legs between sets.
Dancing
Dancing is an excellent form of physical activity for senior citizens because it is both engaging and fun. Dancing is one activity that can assist in enhancing balance, coordination, and cardiovascular health. Seniors can either dance to their preferred music in the comfort of their homes or enroll in a dance class offered in their community.
Consult a Home Care Northern Kentucky service provider to help your elderly loved ones with exercise if they are having trouble doing so on their own. This can be a significant first step in ensuring your elderly loved ones maintain a healthy lifestyle as they age.
