Older adults should maintain some form of physical activity to prevent cardiovascular disease, certain types of cancer, diabetes, and other health conditions. Regular exercise helps reduce the pain and stiffness associated with arthritis, and it can also enhance cognitive health.
Seniors who want to remain healthy as they age can benefit in a variety of ways when they receive professional home care. Hot Springs, AR, Home Care Assistance is here to help your loved one accomplish daily tasks, prevent illness, and focus on living a healthier and more fulfilling life. Here are 8 simple exercises your aging loved one can add to his or her daily routine.
1. Basic Aerobic Exercises
Aerobic activities can increase heart rate, enhance blood circulation, strengthen the heart, elevate energy levels, and heighten endurance. When first starting out, seniors should try five-minute sessions of walking swiftly and then try to increase sessions to 30 minutes. Later, they can consider participating in sports or taking water aerobics classes.
2. Low-Impact Exercises
Depending on the low-impact activity selected, the exercise can boost cardiovascular health, encourage blood circulation, stretch tight muscles, and tone body muscles. Biking, stretching, Pilates, swimming, weight training, and yoga are all examples of low-impact activities.
Simple squats are low-impact exercises that increase leg strength. By strengthening the muscles in the legs, seniors have better balance, endurance, and blood circulation. Some seniors can perform squats without assistance. However, some of them may require assistance with exercise and daily tasks.
If your senior loved one needs around-the-clock assistance at home, the Hot Springs, AR, 24-hour home care professionals at Home Care Assistance are here to help. Our proprietary Balanced Care Method was designed to promote longevity by encouraging seniors to focus on healthy eating, regular exercise, mental engagement, and other important lifestyle factors.
4. Toe Stands
Rising up on the toes also exercises leg muscles. Seniors can stand behind a chair or use something else for stability if needed. Another way to strengthen leg and abdominal muscles involves rising from a sitting to a standing position and sitting back down.
5. Leg Raises
These exercises strengthen the muscles in the thighs, buttocks, lower back, and hips. To perform leg raises, seniors should slowly extend one leg sideways, frontward, or backward with the other leg slightly bent at the knee. They should also try to hold the leg in the extended position for a few seconds before slowly lowering it back to the starting position.
6. Arm Raises
It is not unusual for seniors to lose upper body strength from lack of activity. Performing arm raises works the arm, shoulder, chest, and upper back muscles. To perform this exercise, seniors can slowly raise both arms to shoulder height while holding lightweight dumbbells, canned foods, or a resistance band. After holding the position, they should then slowly lower both arms. Arm exercises can be done while sitting or standing.
7. Bicep Curls
With a weighted object in each hand, seniors can slowly raise and lower their arms only from below the elbow. When performed slowly, the exercise strengthens both the biceps and triceps.
Stretching is another low-impact exercise that increases overall flexibility. There are many different types of stretches that can be performed while sitting, lying, or standing. Stretching is also recommended before starting a rigorous activity to warm up muscles and after exercise to cool muscles.
Regular exercise can help older adults stave off dementia and other types of cognitive decline. For dementia home care Hot Springs, Arkansas, families can count on, reach out to Home Care Assistance. Our compassionate caregivers use revolutionary memory care programs to help seniors stave off the progression of dementia, and they can also assist with a wide variety of important everyday tasks, including bathing, grooming, exercise, and cooking. Whether your loved one needs assistance with exercise or comprehensive 24-hour home care, give us a call at (501) 764-1312 today.