February 1 marks National Get Up Day, a celebration of resilience, perseverance, and the power of getting up—literally and figuratively! Originally created by the figure skating community to promote encouragement after falls, this day has evolved into something more universal: a reminder to keep moving, no matter what life throws our way.
For many people, particularly seniors or individuals facing mobility challenges, staying active can feel like an uphill battle. But movement isn’t about running marathons or lifting heavy weights—it’s about doing what you can, where you are, and with what you’ve got! Physical activity, at any level, plays a key role in maintaining health, boosting mood, and improving quality of life.
At BrightStar Care of Passaic and Western Bergen Counties(Opens in a new window), we understand the importance of helping everyone get up and stay active, regardless of their age, ability, or circumstances. So, in honor of National Get Up Day, let’s explore exercises for different levels of mobility and how movement can positively impact health and well-being.
Why Movement Matters
Whether you’re doing gentle stretches in a chair or taking a brisk walk in your neighborhood, movement is key to overall health. Regular physical activity can:
- Improve Circulation: Moving your body helps increase blood flow, which supports heart health and energy levels.
- Enhance Mobility: Stretching and strengthening exercises can maintain or improve range of motion, making everyday activities easier.
- Support Mental Health: Exercise releases endorphins, the body’s natural mood boosters, helping to reduce stress and anxiety.
- Prevent Falls: Building strength, particularly in the legs and core, improves balance and coordination, which can reduce the risk of falls.
The great news is that there’s an activity for everyone, no matter their ability level.
Exercises for All Levels of Ability
Here’s a roundup of exercises for varying mobility levels, so everyone can get up and get moving:
For Individuals with Limited MobilityIf you or your loved one has difficulty standing or walking, chair-based exercises are an excellent way to stay active:
- Seated Marching: Sit upright in a sturdy chair and lift one knee at a time as if you’re marching. This strengthens the legs and engages the core.
- Arm Circles: Extend your arms out to the sides and make small circles, gradually increasing the size. This promotes shoulder mobility and arm strength.
- Toe Taps: While seated, tap your toes up and down, engaging your ankles and lower legs.
For those who can stand or move with some assistance, gentle standing exercises can build strength and balance:
- Side Leg Lifts: Hold onto a stable surface, like a countertop or chair back, and lift one leg to the side. Repeat on the other side to strengthen the hips.
- Mini Squats: Stand with your feet shoulder-width apart and hold onto a support for balance. Bend your knees slightly as if you’re sitting into a chair, then return to standing.
- Heel-to-Toe Walk: Place one foot directly in front of the other, heel to toe, as you walk forward. This simple exercise helps improve balance.
If you’re already active but looking for ways to shake things up, try incorporating low-impact cardio or resistance exercises:
- Walking or Dancing: Head outside for a walk, or play some favorite music and dance around the living room. It’s fun and great for cardiovascular health.
- Light Strength Training: Use resistance bands or light weights to perform bicep curls, shoulder presses, or other strengthening moves.
- Yoga or Tai Chi: These gentle practices promote flexibility, strength, and mindfulness, all while reducing stress.
Making Movement Part of Everyday Life
Sometimes, structured exercise can feel intimidating. The good news is that staying active doesn’t always mean following a strict routine. Everyday activities—like gardening, folding laundry, or even playing with grandchildren—count as movement. The key is to stay consistent and find activities that bring joy.
How BrightStar Care Supports Safe and Healthy Movement (Opens in a new window)
At BrightStar Care of Passaic and Western Bergen Counties, we understand that every individual has unique needs and abilities when it comes to staying active. That’s why we’re committed to providing personalized care that encourages safe, effective movement. Here’s how we can help:
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Custom Activity Plans: Our caregivers work with clients and their families to incorporate appropriate exercises into their daily routines, tailored to their mobility levels and health conditions.
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Fall Prevention Expertise: We focus on building strength and balance while ensuring the home environment is safe, reducing the risk of falls.
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Compassionate Support: Whether it’s accompanying a client on a short walk or helping with seated exercises, our caregivers provide encouragement and hands-on assistance.
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Holistic Care: Physical activity is just one part of a healthy lifestyle. We also help with nutrition, personal care, and emotional support to promote overall well-being.
Let’s Get Up, Together
National Get Up Day is a beautiful reminder that it’s never too late—or too early—to embrace movement and resilience. Whether you’re recovering from an injury, supporting a loved one with limited mobility, or simply looking to stay active, there’s a way for everyone to get up and make movement part of their day.
BrightStar Care® is Here to Help
At BrightStar Care® of Passaic and Western Bergen Counties, we offer a wide range of home care and medical staffing services that enrich the quality of life for those who need care from the comfort of their home. We strive to provide the full continuum of care to our community while keeping our focus on offering a higher standard of care. Offering unparalleled support for our local healthcare system while providing a variety of high-quality, compassionate care, we work to give our clients the best lives possible while also strengthening the broader community. Contact us through our website or call 973.321.7413, so that we can help you find the right support to fit your unique needs.