Even when the summer heat makes it difficult to do outdoor activities, staying active is crucial for overall health. Those in their golden years benefit greatly when they keep moving. It helps them to maintain strength, flexibility, and general well-being. Elderly indoor activities offer a safe and comfortable way to stay active without braving the hot weather. Of course, it is best to consult healthcare providers before starting any new workout routine. Senior Helpers explores easy senior exercises at home for those who need them.
Simple Seated Workouts
Plenty of options can keep you moving even if you prefer or need to be seated. Here are a few:
- Chair yoga enhances flexibility and relaxation from your chair through gentle stretches that are easy on the joints. It can be adapted to individual needs, and the respiratory techniques help calm the mind and reduce stress.
- Seated marching is one of the best senior exercises at home that can enhance cardiovascular health. While sitting, raise your knees alternately as though you are marching in place. You can adjust this activity to suit different fitness levels by lifting your knees higher or increasing your marching pace.
- Arm circles and raises strengthen the upper body. Start with your arms extended to the sides, making small circles. Add variety by lifting your arms up and down in a controlled manner. Consider using small weights or household items like water bottles for more resistance.
Standing Physical Activities
Standing workouts can promote better balance, enhance muscle strength, and provide an excellent workout for comfortable standing. Here are a few to try:
- Wall push-ups are great for building upper-body strength. Stand an arm's length from a wall, place your hands on it, and lean in as you push up, keeping your back straight and core engaged. They're easier on the joints than traditional push-ups.
- Leg lifts help improve balance and stability. While holding onto a chair or countertop, lift one leg to the side and hold for a few seconds. To increase the intensity, try holding longer or adding ankle weights.
- Step touches are a low-impact cardio activity. Stand with feet hip-width apart, step to the side, and bring the other foot to meet it. Repeat side-to-side. Add arm movements or resistance bands for a greater challenge.
How to Practice Safe Senior Exercises at Home
One of the most essential ways for older adults to stay safe when working out is to prioritize hydration. Drink water regularly, even if you are not feeling thirsty. Take breaks when needed to prevent overexertion. Be sure to wear comfortable clothing that allows freedom of movement and use supportive footwear to protect your feet and joints. Listen to your body and adjust or adapt activities if you experience discomfort. Ensure your space is free of clutter or tripping hazards, that the room is well-ventilated, and that you begin with a gentle warm-up.
Compassionate Care for Loved Ones to Stay Fit and Healthy
Senior Helpers Corvallis provides professional, in-home healthcare services for the needs of our community's clients, including senior exercises at home. Contact us anytime if you live in Corvallis, Salem, Albany, or Lebanon. We are here to help you or your loved ones enjoy a healthy and active lifestyle, regardless of the season.