Home Instead:Exercise tips for seniors
Exercise tips for seniors
Keeping your body active as you grow older can prevent or even reverse frailty.
A key to strength and mobility is to find simple exercises that are pleasurable and enjoyable.
Remember to contact a healthcare professional before beginning a new exercise regime.
It is also advised to practise exercises with a friend, family member or caregiver.
Toe Raises
This exercise helps to strengthen legs and thighs.
Here’s what to do:
1. Sit in a sturdy chair with back supported by the chair.
Only the balls of feet and toes should rest on the floor.
Put a rolled bath towel at the edge of the chair under the thighs for support.
Breathe in slowly.
2. Breathe out and slowly extend one leg in front as straight as possible, but don’t lock the knee.
3. Flex the foot to point toes toward the ceiling. Hold that position for 1 second.
4. Breathe in, slowly lowering the leg back down.
5. Repeat 10 times.
6. Repeat 10 times with other leg.
7. Repeat more times with each leg.
If you are feeling strong and live independently at home, you may want to add ankle weights.
You may want to walk from one end of the house to the other by yourself or with the assistance of a caregiver or trusted loved one.
Leg Raises
Leg raises help make walking and climbing stairs easier for a senior.
Here’s what to do:
1. Stand behind a sturdy chair, holding on for balance.
Lift one leg straight back without bending the knee or pointing the toes.
Breathe in slowly.
2. Breathe out, slowly bringing the heel up toward the buttocks as far as possible.
3. Bend only from the knee, keeping hips still.
The leg you are standing on should be slightly bent.
4. Hold position for 1 second.
5. Breathe in, slowly lowering the foot to the floor.
6. Repeat 10 times.
7. Repeat 10 times with the other leg.
8. Repeat 10 more times with each leg.
Fist Clench
Having the strength to grip can improve your quality of life and help you live comfortably in your own home.
Begin by holding a tennis ball or other small rubber or foam ball in one hand.
1. Then slowly squeeze the ball as hard as you can and hold it for 3-5 seconds.
2. Relax the squeeze slowly.
3. Repeat 10 times.
4. Repeat another 10 times with the other hand.
5. And lastly, repeat 10 times more with each hand.
You can incorporate this skill in your everyday life by opening a jar of pickles or olives. You can also keep hands and fingers limber by folding towels or the laundry.