Exercise is essential for maintaining your health at any age. 

Keeping a regular exercise routine helps control weight, decreases risk of heart disease, provides more energy, improves cognitive function, builds muscle strength, increases stamina, and enhances stability among other things.

Unfortunately, it becomes more difficult to exercise frequently as you age. It’s also challenging for your aging body to perform certain exercises. And sometimes, leaving home to exercise is tough due to limited mobility and/or inclement weather. 

Rather than refrain from exercise, you just have to make a few adjustments. 

By performing the simple at-home exercises below, you’ll be able to enjoy their benefits and help maintain your health!  

At-Home Exercises for Mobility

Limited mobility and the fear of falling are two of the biggest concerns for many seniors. They’re also two of the most common reasons many seniors stop exercising. 

If these factors have forced you to cut back or cut out your exercise routine, we understand. Yet, we also understand that your mobility issues will only get worse if you don’t exercise. 

The following easy-to-perform exercises are designed to improve your mobility and reduce the risk of falling. Plus, they can be done in the comfort of your home. 

  • Standing Wall Push-Ups – Traditional push-ups may be too difficult for you to do these days. But you can still enjoy the benefits of this classic exercise with a few modifications. Designed to strengthen your upper body (especially your arms and shoulders), standing wall push-ups are similar to traditional push-ups. Instead of using the floor as your foundation, you stand vertically with your arms straight and your hands placed on a wall. Keep your feet about two feet away from the wall and about a foot apart from each other. Gently bend your elbows and lower your upper body toward the wall. When your nose almost reaches the wall, straighten your elbows and move your body back to the standing position. Repeat this as many times as your body will allow. 
  • Chair Stands – Getting up from a seated position is often difficult for many seniors. If you’re experiencing difficulty getting up from your chair or out of your car, then this exercise is for you. Designed to strengthen weakened leg muscles, this exercise requires you to sit up straight in a sturdy chair (Helpful Hint: dining room chairs are a perfect choice). With your feet flat on the floor and your back straight. Cross your arms so that the palms of your hands rest on the tops of the opposite shoulders. Then start to slowly stand up. After you stand up, reverse your steps and sit down. Repeat. Start off with a few chair stands and gradually increase your repetitions as you gain strength and stamina. 

At-Home Exercises for Health

Some of the health issues you may experience as you age include osteoporosis, diabetes, weight gain, heart disease, and muscle and joint pain. 

Yet, many at-home exercises can reduce your risk of these medical conditions and/or help  you alleviate their symptoms. 

  • Walking – Of all the exercises, walking may be the most beneficial. Not only does it strengthen leg and core muscles, walking also reduces the risk of stroke, diabetes, heart disease and some cancers. Best of all, you don’t have to go outside to do it. Whether you employ a user-friendly treadmill, walk around your ground floor or walk in place, if you reach 4,000-10,000 steps a day, you’ll be on your way to a healthier lifestyle. 
  • Strength Training – You may think weightlifting is strictly for bodybuilders but that’s actually not the case. Everyone, especially seniors, can benefit from strength training with weights. Instead of doing bench presses with giant barbells, you can lift low weight easy-to-grip handheld dumbbells to maintain weight, promote health metabolism, reduce risk of diabetes, improve balance and flexibility, and, of course, strengthen muscles. Since these dumbbells are so small and lightweight, you can lift them at home or take them with you when you vacation or visit relatives. 

These are just a few of the many popular and practical exercises for the elderly at home. If you are interested in learning more about at-home exercises for yourself or an aging family member, Keen Home Care would be happy to help offer you some additional suggestions. 

Our team also offers first-rate rehabilitation support if you or a loved one requires ongoing support after surgery or injury.  

Contact us today to learn more! 

Recommended Posts