Simple and Safe Exercises for Seniors

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Simple and Safe Exercises for Seniors

Seniors need to stay healthy and fit because physical activity lessens the chance of developing health conditions such as dementia or heart disease.

Did you know that the Centre for Disease Control and Prevention (CDC) recently stated that almost 30% of adults over the age of 50 are physically inactive? Seniors need to stay healthy and fit because physical activity lessens the chance of developing health conditions such as dementia or heart disease.

However, it’s not always easy to run a marathon or participate in something strenuous like a hot yoga class when you have arthritis and other types of body pain that prevent you from moving with ease.

It’s natural to experience aches and pains when you reach a certain age, but it shouldn’t stop you from moving your body. If you have developed a serious condition like arthritis, you probably have days when all you want to do is lie down in bed. It's debilitating, and in those painful moments, the mere act of walking from the couch to the kitchen might seem impossible.

However, on the days when you’re feeling more agile, it's essential to take advantage of your pain-free joints and muscles. Exercise isn't always comfortable when you're a senior, but small movements can help alleviate future pain in your body. It will keep you in better general health because you're giving your heart and immune system a good workout.

Take a look at these simple exercises that are safe for seniors. Don’t worry — there is no marathon involved! You can enjoy these movements at your leisure from the comfort of home.

Chair Squats

This is a great exercise that you can practice with an at-home Personal Support Worker (PSW) from a home healthcare service such as Integracare — they provide support for seniors and help with everything from housework to… chair squats!

This exercise is excellent for body strengthening. Find a supportive chair that you can work with and follow these instructions:

  • Stand in front of the chair with your feet hip-width apart.
  • Bend the knees while keeping your chest and shoulders upright.
  • Lower your bottom down to the chair and sit in it for a brief second or two.
  • Push your body back up and return to a standing position.
  • Repeat this about 10-20 times.

Ask your PSW to spot you as you come up and down. Do this every other day, and you'll notice a difference in your energy and strength levels in no time.

Tippy-Toe Lifts

Falls are one of the leading causes that bring seniors to the emergency room (ER). It’s crucial to maintain adequate flexibility and balance because they help keep people on their feet and out of the ER.

This exercise encourages flexibility and balance. Here are the simple instructions:

  • Stand behind or beside a counter or chair and place your hands on the surface for support. You can also get your PSW to assist.
  • Push yourself up onto your tippy-toes as high as you can and then return to a flat foot. Repeat this about 10-20 times.

Stay healthy and active with these simple and safe exercises. And, you won’t even have to leave your house!