There are more than 54 million adults over the age of 65 in the U.S.
Whether you’re in that group or love someone who is, you’re learning more about elderly care. To some, that means exploring nursing options. And perhaps the way you want to go is in home care.
It’s not just about finding the at home nurse, though. Maintaining your health means incorporating a bit of exercise, too. The best moves for you will be challenging, but low-impact — gentle enough on your body, but enough to keep you at your best.
If you need help building a fitness routine, look no further than these seven exercises. You and your provider, family members or nurse can do them together!
1. Chair Yoga
Yoga has so many health benefits — you’ve probably heard practitioners sing its praises. You can boost your flexibility, increase strength and center your balance without putting too much strain on the body.
You can make it even easier to perform yoga stretches and poses with a chair to support you. Sit down and stretch with your arms overhead and twist from side to side. You can also do poses including cat and cow from the comfort of your chair.
If you’re ready to move on from your chair-based poses, this practice can give way to gentle standing and seated stretches, too. Some simple moves include the warrior pose — standing on two feet with arms outstretched — and a bridge, during which your feet and shoulders will be planted on the floor.
2. Chair Squats
On that note, you can build up leg and glute strength with the help of a chair, too. This is a good one to try when you have in-home care or a nurse with you. You can reach out for support if you need it for this balance and muscle-building move.
All you have to do is put a chair behind you and slowly lower yourself into it. Don’t use your hands — just your glute muscles. Once you’re down, use your same muscles to lift yourself up and out of the chair.
3. Wall Push-Ups
Now, let’s work on some upper body strength — all you need is a wall. Stand up to two feet away and place your hands shoulder-width apart on the wall in front of you.
Then, bend your elbows, just as you would doing a push-up on the floor. You’ll move closer and closer to the wall until it’s time to push yourself back up to a standing position.
A few reps on a regular basis will make your chest and arms stronger.
4. Toe Lifts
Let’s work on balance again with a bit of leg strength, too.
Toe lifts are an easy move that you can do with or without support. If you want to hold onto the back of a chair or perhaps a kitchen countertop. Then, lift yourself feet so your heels are off the ground. Lower them back to the ground, then press your toes again to repeat.
Work on increasing the height you reach with your toe lifts. And, as you get stronger, try and do a few reps without balancing on the chair.
5. Single Foot Stand
On that note, stand behind a chair and hold it with one or two hands. Then, lift your left foot and put it onto your right. Hold it there, then return your left foot to the floor.
Repeat back and forth, alternating which foot you lift and move. You can do this move in place of the flamingo. Or, you can use it as a way to build up your strength and hold one foot in the air at a time — flamingo-style.
6. Resistance Band Workouts
If you’re willing to invest in a few fitness accessories for your in home care, then resistance band workouts could be perfect for you.
With resistance bands, you can easily adjust your workouts so they’re lightweight or a bit more strenuous. Either way, they make for a gentle strengthening workout.
There are so many moves you can perform with your resistance bands, too. Hold one under your foot and curl your arms up, toning your biceps. Or, you can use the bands for added resistance for abduction, strengthening your hips.
7. Walking
If it ain’t broke, don’t fix it — especially when it comes to exercise.
For many seniors, walking is the perfect way to stay fit. If you’re receiving in-home care, walking is a great way to get out and get some fresh air. Sunlight and nature improve your mood, too.
On top of that, walking’s a gentle form of cardio exercise. You won’t feel sore afterward, and you can tailor your walk to your particular fitness level. As you get more used to daily walks, you can go farther and work toward goals that way, too.
You can combine walking with other activities on this list, too. You might start your day with a chair yoga session, then schedule a walk for the afternoon.
In Home Care — For You
Taking care of yourself and your health is important at any age. Your in home care nurse will look out for your medical treatments, and they can help with your fitness, too.
Together, look through the above list and choose which moves to try first. Or, if you need a nurse to help you, contact us today. We can partner you with the right carer to safeguard your health — just like your exercise will do.