Most seniors know that they need to move more, but sometimes that is easier said than done. And if older adults have been extremely sedentary, moving more may not feel like an option that exists at all. The good news is that moving more, and doing so safely, is entirely possible, sometimes with a little bit of help from personal care at home and a plan of the right types of exercises.
Seated Marching
Seated marching is an excellent cardio activity for seniors to do in any chair. It’s best for them to scoot to the edge of the seat, then lift one knee at a time in a marching motion. Home care providers can stand to the side or in front and offer their hands for extra support. Doing this to music can be a great way to get some exercise in that strengthens the cardiovascular system as well as the legs.
Seated Leg Lifts
If seated marching is too much, seated leg lifts might be a good option. Seniors can sit back in the chair with their backs supported and slowly lift one leg at a time. They can do this either by lifting with their knees bent or with their legs extended out in front of them. Both options work slightly different muscles and help to improve both leg strength and circulation.
Seated Rowing
It’s possible to do lots of types of seated exercises for the upper body, too, including seated rowing. This involves seniors sitting in a chair and either holding their arms up or holding a towel in front of them. Next, they pull their arms, or the towel, toward themselves mimicking a rowing motion. This activity can help with upper body strength as well as posture.
Torso Twists
Sitting comfortably and then twisting the upper body to one side is a great way to loosen the waist and spine, especially for seniors who aren’t very mobile. Hold each twist for a few seconds and then reversing helps to engage the core muscles on both sides. At first, seniors might only be able to twist a small amount, but as they improve flexibility they can see a greater range of motion.
Neck and Shoulder Stretches
The neck and shoulders hold a lot of tension and for seniors who aren’t as physically active as they once were, these muscles can become way too stiff. Tilting the head to one side, holding for a few seconds, and then switching to the other side can help. Turning the head as far as possible without moving the shoulders and then reversing is another valuable stretch. Shoulder rolls help to warm up the area and loosen tightness there. All of these can be done seated.
The biggest way that personal care at home can help seniors with these simple exercises, beyond offering stability, is to help them remember to do them. Staying consistent with even very small exercise routines can help seniors to see and to feel big improvement, even if they’re chairbound for much of the day.
If you are considering personal care at home in Katy, TX for an aging loved one, please call the caring staff at At Your Side Home Care. We will answer all of your senior care questions. Call today: (832) 271-1600.
At Your Side Home Care, provides exceptional home care for seniors and families in Houston, West Houston, Katy, Memorial, The Heights, Spring Valley, Garden Oaks, Hunters Creek, River Oaks, Hilshire Village, Galleria, Cinco Ranch, Spring Branch, Sugar Land, Missouri City, Richmond, Rosenburg, Piney Point, Bay City and surrounding areas.
Our Certified Nurse Aides, 24-Hour Live-in Assistants and Home Health Aides are available 24 hours a day, 365 days a year. We also provide the security and confidence of 24-hour Telephone Assistance, so fast, reliable help is always available when it's needed. To learn more about our homecare services see our homecare services page.
Different people need different levels of homecare. To meet the requirements of our clients, At Your Side Homecare maintains consistent staffing levels of caring professionals. Homecare service is available for as little as a few hours a week, or as many as 24 hours a day, seven days a week
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