Aging adults need exercise, yet mobility and balance issues may make it difficult to perform their workouts standing up. Sit-down exercises are a great way to help older adults build their strength and burn calories without placing them at risk for a serious injury. These five exercises can all be performed sitting down, and doing them provides a full-body workout.
1. Arm Raises
Seniors who are new to this exercise can perform it without weights, or they can do it while holding a light set of dumbbells. To perform arm raises, seniors should hold the weights down in the lap and raise them above the head. This movement strengthens the upper back, shoulder, and arm muscles needed to perform many daily tasks.
If you’re concerned about your loved one’s ability to perform exercises safely, think about hiring a trained professional caregiver to provide assistance. Edmonton elderly home care professionals can be a wonderful boon to seniors. Whether they require around-the-clock supervision or just need assistance with exercise and household tasks a few days a week, seniors can enjoy a higher quality of life with the help of trusted in-home caregivers.
2. Inner Thigh Squeezes
Seniors can place a rolled-up towel or ball between their knees to perform this exercise. Once the towel or ball is in place, seniors should squeeze their legs together. This exercise strengthens the inner thigh muscles responsible for increasing flexibility and maintaining stability while standing.
3. Abdominal Twists
The core muscles in the abdomen and back play a huge role in the ability to maintain balance. These are also the muscles used to get in and out of bed, sit on the toilet, and bend over to pick up objects from the floor. Seniors simply need to sit up straight in a chair and turn the body from side to side. To increase the intensity of the workout, seniors should hold a medicine ball or free weight as they perform the motion.
If you usually help your loved one exercise but need a break now and then, a professional caregiver can take over for you. For some families, caring for a senior loved one can be overwhelming at times. Luckily, they can rely on professional respite care. Edmonton, AB, Home Care Assistance is a trusted name in respite and hourly care. Our caregivers are available around the clock to assist seniors with bathing, transportation, medication reminders, exercise, and much more, allowing families the time they need to focus on other important responsibilities or just take a break.
4. Knee Lifts
This exercise works the abdominal and leg muscles at the same time, which is perfect for seniors who are trying to regain their strength so they can stand up for longer periods. They can begin by sitting normally in a chair, with the legs bent and feet resting on the floor. Then they should slowly raise one knee at a time toward the chest. Each movement should be done slowly so all of the muscle groups involved are targeted.
5. Leg Extensions
The upper thighs and buttock muscles are also important for the ability to move well throughout the day. Leg extensions begin in the same way as knee lifts. However, seniors then stretch each leg up and out until fully extended, with the toes pointed up toward the ceiling. Seniors should alternate lifting each leg and aim to do about three sets of eight repetitions. However, they should start slowly if that’s too much to do at first. With practice, they will be able to do more in time.
Seniors who need assistance with exercising safely can benefit from the help of a trained professional caregiver. Edmonton at-home care experts are available to provide high-quality care to seniors on an as-needed basis. From assistance with mobility and exercise to providing transportation to the doctor’s office and social events, there are a variety of ways professional caregivers can help your aging loved one continue to live independently. If your loved one needs professional care, Home Care Assistance is here to help. To hire a compassionate, dedicated caregiver, call us at (780) 490-7337 today.