Maintaining an active lifestyle is a must for most seniors, offering benefits such as improved mobility, increased energy, enhanced mood, and better weight management. Incorporating simple exercises into daily routines can significantly contribute to overall health and well-being.

Balance Exercises

Improving balance is important for reducing the risk of falls among older adults. Here are some exercises to improve stability:

Single Limb Stance with Arm:

Stand upright with feet together and arms at your sides, near a sturdy chair for support.
Raise your left hand to the side of your head.
Slowly lift your left foot off the ground and hold for about 10 seconds.
Repeat on the opposite side.

Tightrope Walk:

Extend your arms out to your sides.
Walk in a straight line, placing the heel of one foot directly in front of the toe of the other foot.
Pause briefly each time your back foot lifts off the ground.
Continue for about 15 steps.

Stretching Exercises

For joint and muscle health, consider these stretches:

Ankle Circles:

While seated or lying down, slowly rotate your right ankle clockwise 10 times, then counterclockwise 10 times.
Repeat with the left ankle.

Shoulder Shrugs:

Sit or stand upright.
Raise both shoulders up toward your ears, hold for a few seconds, then relax.
Repeat 10 times.

Strength Training

Here are some exercises to consider in building muscle strength that can help support you in doing daily activities:

Chair Squats:

Stand in front of a chair with feet shoulder-width apart.
Lower your body as if sitting down, lightly touching the chair without fully sitting.
Stand back up.
Perform 10 repetitions.

Wall Push-ups:

Stand facing a wall, arms extended at shoulder height, palms flat against the wall.
Bend your elbows to lean toward the wall, keeping your body straight.
Push back to the starting position.
Aim for 10 repetitions.

In-Bed Exercises

For those with limited mobility, bed exercises can help maintain activity levels:

Knee Lifts:

Lie on your back with knees bent and feet flat on the mattress.
Slowly lift one knee toward your chest, hold for a few seconds, then lower.
Repeat with the other leg.
Continue alternating for 10 repetitions per leg.

Leg Extensions:

Lie on your back with one leg extended and the other bent.
Tighten your thigh muscles and slowly lift the extended leg toward the ceiling.
Hold for a count of three, then lower.
Switch legs and repeat 10 times per leg.

Consultation and Safety

Before starting any exercise program, it's important to consult with a healthcare provider to make sure that the activities are safe and appropriate for your health conditions.

Incorporating these exercises into your daily routine can lead to significant improvements in physical health and quality of life.

How We at Homewatch CareGivers can help:

Our caregivers can help our clients with these exercises by encouraging them to get up and do these exercises or other therapy exercises they may have been assigned by a therapist. We also help support them in doing these exercises safely to prevent falls. We may say something like this in a cheerful positive voice: “Ok, Mr/Mrs Jones, it’s time to get up and do your exercises! Let me help and assist you with this.” With this support and encouragement, we are able to help our clients maintain or regain their balance and independence to safely live in their home.

Interested in our services? Check out our website or contact us at 208-350-7269.

We serve the following cities:

Boise, Meridian, Eagle, Star, Nampa, Caldwell, Kuna, Mountain Home, Middleton, Parma, Homedale, Twin Falls, Jerome, Buhl, Kimberly, Filer, Wendell, Gooding, Pocatello, and Burley.