As one ages, it’s important to keep active. Even seniors who require home care in Boca Raton, FL can be encouraged to exercise as much as possible, and the best exercise for seniors is low-impact. Pounding away is fine when you’re younger, but aging muscles and bones need lighter treatment.
So, what are the best low impact exercises for seniors? Here are a few exercises that seniors can do on their own, or with assistance from in-home care workers.
Single Leg Stand
Standing next to a wall, or something else that offers support, place your legs apart and then lift one foot, slowly, off the floor while keeping the other leg slightly bent. Hold for 30 seconds, and then repeat with the other leg. Eventually, this exercise can be performed with the legs together and no support. This helps with balance, which is often an issue when it comes to senior care.
This exercise is performed on the hands and knees, with the hands under the shoulders and the knees beneath the hips. Start with your back straight, and then arch up, tucking your bottom under. Hold the position for ten seconds. Repeat. This helps with spinal mobility, and also tones the arm and leg muscles.
Remember playing hopscotch? Draw a ladder design on the floor or driveway using tape or chalk. Place one foot in the space between the first and second “rung,” and then bring the other foot into the space. Keep doing this until you get to the top of the ladder. This helps with agility and balance.
All you need for this is a set of stairs. With your right leg, step up as if you were going to put your foot on the first stair step, but instead, leave it there. Hold for a count of one, and then step down. Repeat on the other side, and do about 15 repetitions with each leg. This can be a little awkward, so if you need support, hold onto the wall or a railing. This improves stability and strengthens the leg muscles.
Hamstring Stretch (Seated)
Sit in a chair, and put one foot on the floor with your knee flexed about 90 degrees. Extend the other leg, and flex the foot. Reach toward the foot. Hold the position for about 30 seconds, and then do the same with the other leg. Repeat ten times. This promotes flexibility in the legs and can also ease back pain.
Exercise is a very important part of home healthcare for seniors. Exercising alone, or with the assistance of Boca Raton companion services can be a huge factor when it comes to seniors being able to remain in their own homes for as long as possible.