It is important for seniors to be active and exercise regularly. This helps prevent heart disease, diabetes, and some forms of cancer. It can also reduce the pain associated with arthritis. Elder Care can help seniors perform simple exercises that will help them improve their balance, flexibility, endurance, and strength allowing them to stay healthier longer.
The CDC (Centers for Disease Control) states that the average person of 65 years or older, should include aerobic (cardio) and strength training exercises as part of their routine several times per week. They suggest 2 ½ hours of moderate aerobic exercise and muscle strengthening for all muscle groups a few days a week; or 1 hour and 15 minutes of vigorous aerobics and muscle strengthening a couple days a week.
The following are simple exercises that you can use to encourage a senior to perform as part of elder care:
- Walking in the air
Have the senior stretch his or her legs out in front so that they are in the air. If the senior is unable to hold them up, then they can either rest them on a foot stool or just keep them outstretched in front of them on the floor. Then they will perform the “walking” motion in air flexing the feet from heel to toe, from foot to foot.
The benefit of this exercise is that it gets the circulation in your legs flowing and is helpful to preventing blood clots. This is an exercise that is great to do when watching TV.
- Rotate your ankles and wrists
While sitting, rotate your ankles in a circular motion, first in one direction, and then the other.
The benefit of this exercise is to keep the joints limber and it is helpful to reducing joint pain.
- Shoulder rotations
Move your shoulders in a circular motion by pushing them up, forward, down, and back. Then change directions.
- Arm and shoulder lifts
With elbows touching out in front of you and your hands folded as if in prayer, point your fingers upward and move your arms, hands, and elbows straight up and down. Go from chest level up to mouth level and back down to the chest.
- Stair Stepping
Holding on to the wall or railing, step up and down on stair. Step up with the left foot and then bring the right foot up. Then lead with the left foot back down.
It is always best to consult with your doctor before starting any type of exercise regimen. Exercising is always an important part of keeping healthy but you want to choose the proper exercises for the senior involved.
If you have a loved one who could benefit from the help of elder care in Hunters Creek, TX contact the caregivers at At Your Side Home Care. We help seniors and their families with many levels of home care service. Call (832) 271-1600 for more information.
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