Regular exercise is important for everyone to keep healthy, no matter the age. Taking the initiative to exercise helps improve independence and boosts your physical and mental well-being. Exercises for your loved ones are harder to plan and execute. Understandably, many of them have limited mobility and find it harder to engage in physical exercise. Thus, this critical component of good health is often forgotten or ignored. To overcome this, there are several specialized exercises you could try that will motivate your loved ones to keep fit and independent.
Yoga and Stretches
These are simple, low-impact exercises that your loved ones can do at home. Aside from yoga, there are a variety of stretches that can be done safely, and they are surprisingly effective. These can be found online. Generally, they will help to relieve chronic pain as well as improve flexibility and balance. Be careful not to go overboard with them, however, as using the wrong technique can cause injuries.
Arm Raises
A simple action can have far-reaching benefits. If your loved one’s response to this is that it sounds easy. Start right away! Keep those arm-raises short so that they are not too taxing. The goal is not to become a weightlifter, so simply keeping an arm in the air for half a minute can work wonders.
Leg Raises
Like arm raises, leg raises are simple but can work wonders. These can be done while sitting or standing. If done while standing, have your loved one hold onto a chair for balance.
Walking
Even taking a stroll around the neighborhood can help keep your loved one healthy. Pick a pace that is comfortable and go with it, it might not feel as if it is helping much, but it helps maintain an active lifestyle.
Toe Lifts
Grab on to the back of a chair, lift yourself on the toes, and lower them back down. This exercise improves balance and strength.
Hand and Finger Exercises
These simple exercises can be incorporated into a daily routine and practiced consistently. They can help prevent arthritis and improves flexibility and strength.
Shoulder Rolls
Roll the shoulders forward, then backward. These exercises make you more capable of lifting things. Be careful not to overdo it, especially if your loved one has shoulder problems.
Tai Chi
Tai Chi is slow and deliberate. It is fairly low impact and even relaxing. Check online on YouTube for examples and lessons.
Weight Training
If all the exercises above are too easy for your loved one, you can introduce a small element of weight training. Using light weights (1kg) or several wall-pushups is enough to improve muscle strength and fight osteoporosis.
At Aston Gardens At Sun City, we plan and lead exercise programs with safe facilities and equipment for our members. We lead many independent living programs to improve overall health and fitness for our members. Contact us or schedule a tour to learn more!
