Seniors who follow a regular exercise regimen experience increased energy levels and decrease their risk of falling. However, seniors with injuries or other physical limitations may be hesitant to exercise. If this sounds like your senior loved one, encourage him or her to complete a series of exercises while seated in a chair. Chair exercises offer the benefits of traditional exercise, like strength and flexibility, without putting unnecessary strain on the body. Once your senior loved one’s physician gives the go-ahead, try the following 6 moves.
1. Shoulder Rolls
Shrug the shoulders up, rotate them back, then down and around front to complete one roll. Shoulder rolls are a simple way to strengthen the upper back, neck, and trap muscles, which can prevent injuries when lifting items.
An in-home caregiver can assist your loved one with daily exercise. If your aging loved one needs help managing everyday tasks or encouragement to adopt healthier lifestyle choices, turn to Assisting Hands Home Care, a leading provider of home care. Miami Assisting Hands Home Care provides professional Miami hourly home care around the clock to help seniors live longer, happier, and healthier lives.
2. Glute Squeeze
For best results, hold each glute squeeze for several seconds before releasing. Gluteal muscles are necessary for normal activities such as walking and standing from a seated position, and strong glutes help seniors maintain proper posture and body alignment.
3. Knee Lifts
Slowly bring the right knee up to the chest, lower, and repeat on the left. Weak hip and quad muscles make sitting and standing difficult, and knee lifts are designed to strengthen these areas.
Home care experts are available to provide high-quality care to seniors on an as-needed basis. From assistance with mobility and exercise to providing transportation to the doctor’s office and social events, there are a variety of ways professional caregivers can help your aging loved one continue to live independently.
4. Tummy Twist
With arms forming a 90-degree angle (your loved one can squeeze a ball between the hands for an added challenge), rotate the upper body as far as possible to the right, back to the middle, and then to the left. The tummy twist uses repetitive motion to engage the abdominal muscles and build core strength. A strong core supports the spine and helps seniors maintain their balance.
5. Leg Extensions
Extend the one leg out front, hold for a few seconds, and then repeat on the other side. The quadriceps muscles assist seniors in balance, walking, lifting, and bending. To do these things without injury, the quads need to be exercised on a regular basis.
6. Bicep Curl
The bicep is located on the front of the upper arm and can be strengthened by doing bicep curls. Most activities such as gardening or grocery shopping require strong biceps. Seniors can continue to receive the benefits of strong muscles by simply following an exercise program from a comfortable seated position.
Getting regular exercise is just one of the many ways your loved one can receive assistance from a professional in-home caregiver. In Miami home care agencies can be a great boon to seniors. With the help of the caregivers at Assisting Hands Home Care, your aging loved one can lead a happier and healthier life. We encourage seniors to eat nutritious foods, exercise and socialize regularly, and focus on other lifestyle factors that increase life expectancy. Reach out to one of our friendly Care Managers today.