Physical activity is vital for seniors to enjoy ongoing health. However, due to arthritis or other musculoskeletal issues, some seniors may need to avoid high-impact exercises. There are many activities that strengthen muscles and bones while minimizing stress on the joints. Older adults should vary their exercise routines to include activities that increase balance, endurance, flexibility, and strength.
Walking costs nothing and provides the chance to enjoy the fresh air and sunshine. When the weather does not permit, seniors can walk in a mall or fitness facility. Seniors should perform a few leg stretching exercises before and after the walk and strive for 30-minute journeys initially. Walking with friends or family members provides the additional benefit of socialization, making it one of the healthiest activities for older adults.
If your loved one needs help maintaining healthy habits and accomplishing daily tasks, a caregiver from Home Care Assistance Knoxville can help. Our caregivers are expertly trained to provide mental and social stimulation, assist with exercise, prepare nutritious meals, and much more.
Swimming is a wonderful low-impact exercise that boosts cardiovascular health and increases endurance, flexibility, and muscle strength. The buoyancy of the water relieves stress on the body while offering enough resistance to be beneficial. Seniors can simply swim laps or join a water aerobics class.
Seniors can enjoy a pleasant bike ride around the neighborhood or use a stationary or recumbent bike at a fitness center. Riding a bike has been shown to reduce chronic pain and blood pressure, enhance mood, and strengthen the cardiovascular system, legs, and hips.
4. Weight Training
Routinely lifting weights enhances bone density and muscle strength. However, the activity does not require having to lift excessive amounts of weight. Seniors should start with lightweight dumbbells or wrist and ankle weights, then gradually increase the weight over time. Health specialists suggest older adults should engage in weight training up to 30 minutes twice a week.
The postures performed while practicing yoga enhance balance, endurance, and strength. Many communities offer yoga classes designed for seniors. However, even a beginner class will typically not exceed an older adult’s physical capabilities. After taking a few classes to get the basics, older adults can also obtain DVDs and practice yoga exercises at home.
The physical act of gardening commonly requires squatting, bending, and stretching. Digging and pulling weeds boosts muscle strength in the arms and upper body. If bending and stooping are physically difficult, seniors can create a trellis or raised garden.
Older adults who need help gardening or performing other daily tasks should consider professional in-home care. Whether your elderly loved one needs part-time assistance with basic household chores or you need a break from your caregiving duties, the Knoxville respite care experts at Home Care Assistance are here to help. All of our respite care services are backed with a 100% satisfaction guarantee, there are no hidden fees in our contracts, and we never ask our clients to sign long-term contracts.
7. Tai Chi
Tai chi is designed to increase balance, flexibility, and strength by enacting specific poses and focusing on breathing techniques. The exercise encourages participants to perform slow, fluid movements that require balance. By increasing overall strength and balance, seniors are less likely to fall. Many community centers and fitness centers offer tai chi classes.
Engaging in low-impact exercises is just one of the many ways older adults can boost their health and wellbeing. Seniors who want to remain healthy as they age can benefit in a variety of ways when they receive professional elder care. Knoxville, TN, Home Care Assistance is here to help your loved one accomplish daily tasks, prevent illness, and focus on living a healthier and more fulfilling life. To create a customized in-home care plan for your aging loved one, give us a call at (865) 229-4981 today.