Owner's Blog

Strength-Building Exercises Seniors Can Do

By Dawn Hill

With age, there are many health issues that develop that can prevent elderly adults from getting the levels of exercise and activity they need to remain fit and healthy. Health experts recommend that seniors should engage in as much exercise as they are able, regardless of their physical limitations. No matter what, there are activities that aging adults can do that will boost their strength, stamina and motor skills. Family caregivers and elder care providers can encourage senior to start exercising more and also help them with the activities.

Determine the Best Type of Exercise for Seniors

Before family caregivers and elder care providers work with the aging adult on any kind of exercise equipment, they must first get the all-clear from the doctor. Any limitations should be clearly outlined, and family caregivers can get all kinds of advice from medical experts and physical therapists about what movements are the best for the elderly adult. With the all clear, it’s now time to develop an exercise routine that will make seniors stronger and healthier.

Here are a few ideas for strength-building exercises that aging adults can do at home with the help of an elder care provider:

  • Stretches: Not only do stretches get the muscles warmed up, but it helps with flexibility and circulation. Even seniors who are in a wheelchair or bedridden can engage in stretches.
  • Leg extensions: When sitting in a chair, the aging adult should keep their back straight and place both feet on the floor. Slowly, they should extend one leg out in front, hold for 10 seconds and lower it slowly. After repeating 10 times, the aging adult can switch legs.
  • Wall pushups: Aging adults should not do traditional push-ups but wall pushups are perfect. They should stand a few feet away and place both palms on the wall, around shoulder height. Seniors should bend their elbows, bringing them closer to the wall, then straighten again. This is similar to a traditional pushup and aging adults can repeat from 10 to 15 times.
  • Raised arms: Using a very light weight or even a small can from the pantry, the senior sits in a chair with arms hanging straight to their sides. Holding the weight in one hand, the senior brings their arm up to the side, creating a 90-degree angle, then slowly lowering it. Repeat 10 times then switch sides. Aging adults can also lift their arm out in front of their body 10 times, then repeat with the other arm.
  • Knee raises: When seated in a chair with both feet flat in front of them, the elderly adult can raise one knee as high as it will go, then lower it back to the floor. Switch knees and alternate for 10 times on each side.

There are so many different kinds of exercises that aging adults can do, no matter what their mobility level. They should always be supported by a family caregiver or elder care provider to ensure they are safe and not putting themselves in harm’s way.

IF YOU OR AN AGING LOVED-ONE ARE CONSIDERING ELDER CARE IN CHARLOTTE, NC, PLEASE CALL THE CARING STAFF AT HOME HELPERS HOME CARE. WE SERVE CLIENTS IN MOORESVILLE, STATESVILLE, DAVIDSON, CORNELIUS, HUNTERSVILLE, DENVER, CONCORD, KANNAPOLIS, AND THE CHARLOTTE METRO AREA. CALL TODAY: (704) 909-7958