No matter your age, exercise is an effective way to help live a healthy life. For older adults, getting regular physical activity can be challenging. This can be due to a lack of proper fitness space, bad weather, or not having the support necessary to maintain an exercise routine. Keep reading to discover a few easy exercises that older adults can perform at home.

Simple Exercises Helps Improve Your Long-Term Health 

Older adults can gain positive health benefits from performing simple at-home exercises. While there are a wide variety of exercise types, a key goal should be to focus on improving one’s balance, mobility, and strength. In turn, this can help seniors improve their overall health and well-being, as well as increase their likelihood of living independently in the comfort of their homes.

Three At-Home Exercises for Older Adults 

1. The Sit-to-Stand Exercise

When it comes to living independently, an older adult must be able to safely sit down and stand up from furniture or the toilet. If given approval from their doctor, older adults can perform a sit-to-stand exercise at home. This will help improve seniors’ core strength, leg muscles, and overall balance. To give them a challenge, seniors can stand up from a chair or bed without using their hands. In turn, this can help them maintain their health and mobility.

2. The Single Lamb Stance

Like standing up, maintaining one’s balance is a crucial factor for determining whether a senior requires assistance with performing ADLs (activities of daily living). Balance is required for all types of movement, including going up and down different stairs, carrying items, and getting in and out of the shower or bathtub. By performing an exercise that focuses on balance and stability, this can help improve mobility and reduce the risk for falls.

When performing the single lamb stance, follow these tips:

• Stand with your feet together and have your arms at your side next to a chair
• Slowly raise your left foot off the floor by a few inches
• Hold this position for at least 10 seconds and then slowly switch to the other foot
• If possible, raise your left hand over your head and carefully lift your left foot, holding this position for 10 seconds
• Repeat this process with the other arm and leg

3. Marching In Place

Walking is an excellent, low-impact form of exercise for people of all ages. Seniors that regularly walk can benefit from stronger muscles, reduced risk of diabetes, falls, heart disease, osteoporosis, stroke, and weight, as well as better balance. Of course, it’s not realistic that you can always go outside and walk. This is where marching in place makes a great simple exercise to do at home. Older adults can hold on to a stable surface like a counter or a chair to maintain their balance while marching. It’s recommended to stand straight and slowly lift your right knee as high as you can. Then, lower that knee and switch to the left knee and repeat this process. If possible, try to perform this exercise for a total of 20 times. 

While you may think you are too old to start exercising, this is far from true! It’s always a good time to exercise, as long as you have received approval from your doctor. These 3 basic exercises are an easy way to start a physical activity routine for just 10 minutes a day. Overtime, you may find that you are ready to add more exercises into your routine. Health experts recommend performing 150 minutes of physical activity a week. Keep in mind that this number will vary depending on each senior’s specific health needs. 

We hope you found this week’s article helpful discussing simple at-home exercises to perform. Contact Liberty HomeCare and Hospice Services today to learn more about our expert, compassionate care designed to help our amazing seniors achieve their health goals and live the highest quality of life possible. We offer everything from home care to hospice care.