Seniors need to exercise in order to stay healthy. Doctors recommend that seniors get at least 30 minutes of activity every day. And seniors are strongly encouraged to get even more exercise than that. That’s just the minimum amount of exercise that seniors should be getting.
But for seniors with limited mobility exercising can be difficult. Home care can help. Seniors with home care have someone to walk with, someone who can drive them to the gym or exercise classes, and someone who can encourage them to be more active.
Often when seniors have arthritis, old sports injuries, or health problems that limit their ability to exercise they end up at a greater risk for more health problems because of their sedentary lifestyle. But there are lots of ways that seniors who have limited mobility can be active. These exercises are recommended for seniors who have limited mobility:
Seated Marching
This simple exercise is great for seniors. Seated marching is a simple yet effective exercise that can be done while sitting in a sturdy chair. Lift one knee, then the other, in a marching motion. This helps improve circulation and engage the leg muscles.
Chair Yoga
Yoga of all kinds is good for seniors. Chair yoga is perfect for seniors who can’t get down on the floor or stand for long periods. Chair yoga adapts traditional yoga poses to a seated position, making it ideal for seniors with mobility challenges. It helps improve flexibility, balance, and relaxation while reducing stress.
Resistance Band Exercises
Resistance bands are great for building up muscle strength. Using resistance bands while seated or lying down can help strengthen muscles without putting too much strain on joints. These exercises can target various muscle groups, such as the arms, legs, and core.
Seated Leg Lifts
Seated leg lifts can help with circulation as well as improving leg muscle strength. While sitting in a chair, extend one leg straight out and hold for a few seconds. Lower it back down and repeat with the other leg. This exercise helps improve leg strength and flexibility.
Arm Raises
Seated or standing, raise your arms out to the sides and then overhead. This gentle movement helps improve shoulder mobility and strength. Seniors can also do arm raises with a resistance band to improve strength and flexibility.
Ankle Circles and Toe Taps
While seated, lift one foot off the floor and gently circle your ankle clockwise and then counterclockwise. Additionally, tap your toes on the floor, alternating between lifting your toes and heels. These exercises improve ankle flexibility and blood circulation.
Seated Rowing
Using a resistance band or a cable machine, simulate rowing motions while seated. This exercise targets the back and arm muscles.
Wall Push-Ups
Stand facing a wall and place your hands on the wall at shoulder height. Slowly lean in and push away from the wall, mimicking a push-up motion. This exercise strengthens the chest and arms.
Static Leg Stretches
Sit on the edge of a chair and extend one leg straight out. Gently flex your foot and lean forward slightly to feel a stretch in the back of your leg. Hold for 20-30 seconds and switch legs. This helps improve hamstring flexibility.
Breathing Exercises
Deep breathing exercises can help reduce stress, increase lung capacity, and promote relaxation. Sit comfortably and take slow, deep breaths in through your nose and out through your mouth.
Tai Chi
Seniors should try gentle exercise like yoga and Tai Chi. Tai Chi is a slow and flowing martial art that improves balance, coordination, and flexibility. Many movements can be adapted for seated practice.
If you or an aging loved one need home care in Sacramento, CA, contact A Better living Home Care today (916) 514-7006
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