How Can Older Adults Remain Fit at Home?

Many seniors live with health conditions or mobility limitations that can make it difficult to get out of the house to exercise. However, it’s essential for aging adults to be active to prevent various diseases, maintain strong bones and muscles, and optimize overall health and wellbeing. Different types of exercises can be done in the home to increase joint function, boost cardiovascular health, and enhance balance and strength. Exercises can also be modified to accommodate an individual’s physical ability. Here are some types of exercise older adults can do in the comfort and safety of home. 

 

Aerobic Exercises

Aerobic exercises strengthen the cardiovascular system. As blood circulation increases, cells, tissues, and organs receive more oxygen and nutrients, which enables the body to accomplish various repairs as needed. Brisk walking and dancing are forms of aerobic exercise. 

Seniors should strive to get 30 minutes of aerobic activity five times each week. If needed, the exercise can be broken down into two 15-minute sessions and a different type of exercise each session. Seniors should start slowly and gradually increase the time and intensity.

Some seniors have health conditions or other limitations that make it difficult to exercise and handle daily activities without assistance. There are a variety of age-related health conditions that can make it more challenging for seniors to live independently. However, many of the challenges they face can be easier to address if their families opt for professional at-home care. You can rely on expertly trained caregivers to keep your loved one safe and comfortable while aging in place.

 

Muscle-Strengthening Exercises

Strength training activities increase the endurance of all the major muscle groups. Seniors should include these types of exercises in their fitness regimens at least twice each week. When large muscles become stronger, they provide more joint support and reduce joint stress and discomfort. Stronger muscles also prevent potential bone loss from inactivity. 

Strength training can begin by lifting a limb against the resistance of gravity, then gradually implementing hand and ankle weights or elastic bands. In time, seniors who do strength training might also be able to use conventional weight machines and free weights. 

 

Flexibility Exercises

Performing exercises that increase flexibility enables seniors to have greater range of motion. Thus, they’re better able to accomplish daily tasks and enjoy activities with less discomfort. The exercises are designed to gently bend and straighten joints as tolerated. Over time, flexibility increases until seniors have near-normal or normal joint movement. The stretching exercises can also be used as a warm-up before engaging in other types of more strenuous activity.

If your loved one needs help exercising or managing daily tasks, consider hiring a professional caregiver. Whether your elderly loved one needs part-time assistance with basic household chores or you need a break from your caregiving duties, the Livingston respite care experts at Assisting Hands Home Care are here to help. All of our home care services are backed with a 100% satisfaction guarantee, there are no hidden fees in our contracts, and we never ask our clients to sign long-term contracts.

 

Balance Exercises

Falls remain a major concern in the elderly population, and weakened bones and loss of balance can contribute to falls and fractures. Performing exercises that increase balance can prevent falls from occurring. 

Older adults can enhance their balance by walking backward and practicing standing on one foot and then the other. Engaging in tai chi is a wonderful way for seniors to gain strength and balance simultaneously. For the greatest benefits, seniors should perform balance exercises up to three times each week.

 

Yoga

The different types of yoga practiced today offer comprehensive workouts for seniors. Hatha and Bikram naturally enhance balance. Bikram is traditionally practiced in a warm room, which encourages muscle relaxation for the purpose of stretching. The Iyengar form focuses on muscle strengthening to better support joints. Fast-paced Vinyasa increases balance and flexibility while providing a cardiovascular workout. 

Seniors who need assistance with exercising or other daily tasks can benefit from professional in-home care. If your elderly loved one is living with a serious medical condition and needs help managing the tasks of daily living, reach out to Assisting Hands Home Care, a Livingston home care agency you can trust. Our caregivers are available 24/7, there are no hidden fees in our contracts, and we offer a 100% satisfaction guarantee on all of our in-home care services. Reach out to us at Assisting Hands Home Care if you need compassionate professional care for your loved one. Call one of our dedicated Care Managers today to learn about the high quality of our in-home care services.