Exercising regularly is one of the best ways your elderly loved ones can do in order to enhance and maintain their overall physical and mental health. Some older adults may fear or resist physical exercise due to the heightened risk of getting injured or chronic health conditions. However, the truth is, the advantages of regular exercise outweigh the risks as long as the exercise regimen is fit and appropriate for their physical state.
Do your loved ones not have access to a gym membership or workout equipment at home? Fret not. In this guide, we provide four low-impact exercises your loved ones can partake in without any equipment required.
Benefits of Exercising Regularly
- Managing a healthy weight
- Boost the immune system
- Improvement in balance and mobility
- Improvement in attitude and mood
- Improvement in cognitive ability
- Maintaining muscle mass
- Management and prevention of certain chronic conditions such as diabetes or cardiovascular disease
Tummy Twists
This exercise regimen targets the core of your loved one’s body. Firstly, get your family member to sit towards the edge of the seat while keeping the chest forward and their core tight. Secondly, hold a medicine ball or alternatively, an object of comfortable weight, in their lap with one hand on each side and their elbows bent. Thirdly, raise the object a few inches off the lap and rotate their body leftwards, while keeping the object in front. Again, while holding the object, rotate the body to the center, to the right, and back to the center again to complete a repetition.
Chair Squats
This exercise regimen targets the legs. Firstly, sit towards the edge of the seat. Secondly, keep your back straight and your core tight, and ensure that your chest is forward. Thirdly, while holding a medicine ball or a similar object, rotate your body to the left, middle, right, and back to the middle to complete one full repetition. Lastly, slowly get up until your body is fully upright whilst ensuring your knees are pointed outward. Maintain the same orientation and slowly sit back down.
Walking
Whether or not your loved ones are taking a stroll at a local park or around the neighborhood, or walking around at home, taking walks are low-impact exercises that are easy on their joints. In addition, walking can be a good way for your family members to leave the house and socialize, as well as improve their cardiovascular health.
Yoga and Tai Chi
Joining a tai chi or yoga class online is another good option for your loved ones to keep fit at home. Both yoga and tai chi improve their strength, flexibility, and balance. Tai chi and yoga involve following an instructor through the repetition of poses whilst focusing the mind and concentrating on breathing.
Senior Living Programs at Rittenhouse Village At Muhlenberg
There are many low-impact exercises your loved ones can partake in at home that can help them stay fit and healthy. This is especially important for those who are staying alone since they must be physically well to take care of their own needs. If you are concerned for your family members living in isolation, Rittenhouse Village At Muhlenberg provides an array of senior living options your loved ones can live in and be cared for by our health professionals, without taking away their independence. Contact us to learn more about our living programs today!
