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Healthy Exercises For Seniors: Build A Workout Regimen

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However, just repeating one type of exercise or activity actually lowers the potential benefits. The ultimate goal of exercising is to be creative and well-rounded, regularly alternating between all four types of exercise to reap the maximum benefits, and choosing healthy exercises for seniors that will help you build a healthy and realistic workout regimen.
Endurance
Endurance activities are also known as aerobic activities, and are responsible for strengthening and improving overall health of the heart, lungs and circulatory system. Endurance activities will increase heart rate and accelerate breathing, which helps strengthen the body and improve overall fitness, as well as lowering the chance of developing diabetes, osteoporosis and heart disease.

Organized sports are great endurance activities, and the competition and teamwork associated with them provides great motivation. However, endurance activities can be done inside and around the house as well.

Endurance Exercises:

  • Tennis
  • Golf
  • Seated volleyball
  • Walking
  • Stationary Bicycle
  • Bowling
  • Dancing
  • Gardening
  • Sweeping
  • Mopping

Strength

Strength training is an important part of a well-balanced exercise regimen and requires pushing or pulling weight. Age isn't excuse to avoid strength training, as even small changes in muscle strength can lead to noticeable increases in the ability to perform everyday functions, like getting up from a chair, climbing the stairs or playing with grandchildren.

It is important to include both upper-body and lower-body strengthening exercises into your routine, and to make sure you progress slowly by gradually increasing the amount of weight used to build strength.

Strength Training Exercises

Balance

Balance training is perhaps the most important type of exercise for aging adults because improved balance lowers the risk of falling and can help avoid injuries and disabilities that come along with a fall. For safety, it is best to start off doing balance exercises with a sturdy chair or person to hold on to, and gradually reduce the amount of support you need.

Balance Exercises:

Flexibility

Flexibility exercises are also known as stretching exercises and are great for improving freedom of movement which can improve ability to complete everyday activities such as getting dressed. However, it is important to remember that stretching, although very beneficial, will not improve strength or endurance, so it should only make up a part of an overall regimen.

There are many different flexibility and stretching exercises for each part of the body. By alternating exercises in these areas of the body, gradually they will become more limber and will increase overall mobility.

Flexibility Exercises:

Overall it is important to remember that any exercise is good exercise, but to maximize the benefits and increase strength, endurance, balance and flexibility that all four areas must be worked on independently. Craft an exercise plan that alternates between these four types of activities so that it is easy to incorporate all of them in a creative, organized way, and remember to always progress slowly and safely.

At American In-Home Care, we always refer qualified, screened, care providers that can assist you with your in-home care needs, including mobility and exercise. Contact a Client Care Liaison at any time to set up a free assessment of your in-home care needs; they can provide you with additional information about which care options are right for you and your family. We are available to take calls 24/7 at 1-844-505-0004.

Healthy Exercises For Seniors

Improve Your Balance and Prevent Falls

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As we age, good balance can be a life-saver.

Improve Your Balance, Prevent FallsFalls among the elderly are a leading cause of debilitating injury (such as hip fractures) and a serious risk factor for premature death. By preventing balance problems and working to improve remaining ability, seniors can improve their quality of life and reduce crippling injuries. Follow these exercises below to improve your balance immediately, and to live a more active and healthy lifestyle.

10 Exercises for Improving Balance

  1. Knee lifts: Attempt to lift the knee as high as the hip using a secure object to assist in maintaining balance in the beginning. As you grow stronger, decrease the tendency to lean on a support, and try holding the leg up for 3 seconds or longer. It is important to never close your eyes while performing standing stretch and relaxation activities due to difficulties maintaining balance.
  2. Point and Flex: While sitting, point your toes and then flex them. Repeat with both feet.
  3. Toe Tapping: While sitting, tap your toes. Repeat with both feet.
  4. Sit-to-Stand: When necessary, use a chair for support when standing and again when returning to a sitting position. Try to gradually decrease use of the arms as the legs get stronger.
  5. Calf Muscle Strengthener: While holding onto a wall, chair or the kitchen sink, repeatedly raise yourself up and down on tiptoes. As your strength improves, go higher up on your toes and eventually try it on one foot at a time.
  6. Shin Muscle Strengthener: Lean your back against a wall with your heels placed seven to eight inches away from the wall. Lift the toes of both feet off the ground as high as possible.
  7. One-legged Stand: Hold onto a secure object during balance training, such as a sturdy chair. Lift one leg off the ground and try to maintain balance on the standing leg.
  8. Hip/Thigh Muscle Strengthener: Take extra trips up and down the stairs. Hold onto the banister with one hand and press the other hand against the wall for safety. If you’re wary of stairs, you can strengthen the same muscles by getting up out of a chair repeatedly. Grip the arms of the chair if you need to, but you’ll get more benefit from the exercise if you don’t push with your hands.
  9. Pelvis Exercise: When walking, if the pelvis does not shift far enough, the older adult’s foot will swing too low causing a decreased height in step, which can cause tripping and falling. Exercises that target the pelvis may be beneficial. Using a chair for support, pretend that you are trying to keep a hula hoop around your waist.
  10. Walking Check-in: In addition to lower step height, many older adults develop a shorter step length. Walking forward, backward, and sideways in front of a mirror will encourage the older adult to check posture, length of stride, and walking efficiency. Holding a balance bar, side-step right along the length of the bar and then repeat to the left.

Before beginning an exercise program, however, one should first have a complete history and physical, including a review of medications, a muscular/skeletal check for any abnormalities and blood tests to determine cholesterol and glucose levels. Additionally, any exercise program should build gradually to avoid burnout, boredom, or injuries.  Contact American In Home Care for more information on how to implement these exercises with a knowledgeable care team.

Improve Your Balance, Prevent Falls