It is so useful for seniors to move and keep their bodies mobile. It isn’t always easy. But there are many simple exercises which can help to stretch and keep seniors moving. Before starting any exercise regiment, it is recommended to speak with your health care professional.
Exercise can help with muscles, balance, energy, and even mood. It can also assist with things like blood circulation, metabolism, body pain, flexibility, and general body function.
Following are some simple exercises a senior can do as part of a home care program. It’s important for the senior to do only what feels comfortable and try not to strain him or herself. If there is pain, stop the exercise. And if the pain continues, contact a physician.
Hands: using a tennis ball, put it in your hands, squeeze it, and then release the tension (the squeeze). Repeat this 10 to 15 times for both hands
Arms: using soup cans or something similar, curl your forearm by bringing your hand with the can in it slowly up toward your shoulder, bending at the elbow. Then extend the arm back out flat (don’t lock your elbow). Repeat this 10 to 15 times with both arms
Legs: use the back of a chair to hold on to while you do these (as needed)
- (calf and ankles) Raise your body up using your toes then lower yourself back down with your feet flat on the floor. Do these 10 to 12 times
- (knees) Raise one knee up to a 90 degree angle then rest it back down. Change knees. Do each knee alternating 10 to 12 times
- (legs) Extend your right leg out to the side. Don’t lock your knee. Only raise the leg no higher than a few inches from the ground. Bring the leg back in and do the other leg. You can also move the leg out in front of you by turning sideways while holding on to the chair for balance. Also try moving the leg behind. Do each leg in each direction (side, front and back) 10 to 12 times
Squats: while holding on to the chair, slowly lower yourself down while bending at the knees. Don’t go any further than about 90 degrees. Raise yourself back up slowly to a standing position. Repeat 8 to 10 tines
Back: sitting on the chair, put your hands on your thighs and lean your upper body and shoulders forward slightly then pull them back to a sitting position. Do this 5 to 7 times.
After exercising, be sure to drink water to stay hydrated. And for more ways to exercise beyond a home care program, consider looking into a recreation center or local senior center program.
If you or an aging loved one are considering hiring home care in Elizabeth, NJ, call the caring staff at Helping Hands Home Care today at 908-418-4299. Providing Home Care Services in all of Northern and Central NJ, including Clark, Westfield, Cranford, Scotch Plains, Rahway, Linden, Summit, Edison, Elizabeth, Mountainside and the surrounding areas.
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