April is National Move More Month and if your senior parent is struggling to get more movement into their day now is a great time to work on that. Seniors often think that they have to do a lot of activity to get the benefits of exercise. But that’s not true. A little extra movement during the day can add up to a lot of health benefits if seniors are doing extra movements consistently.
Seniors who have mobility challenges, or who are recovering after a fall may not be able to go for walks and do other types of physical exercise easily. But there are plenty of exercises that seniors can do sitting down, standing, or even lying in bed that can help them increase their flexibility and help them move better. 10 exercises often recommended for seniors with poor mobility are:
Pilates Stretches
Pilates movements were designed for wounded soldiers to do in bed to keep their muscles strong. Seniors can do these easy movements to improve their muscle strength and flexibility. Seniors who need help at first can rely on help from home care assistance. A home care assistance provider can help seniors with all kinds of tasks around the house.
Seated Leg Lifts
To do these movements seniors should sit comfortably with their back straight and feet flat on the floor. Slowly lift one leg straight out in front, hold for a few seconds, then lower it back down. Repeat with the other leg. Seniors should start with just one or two lifts on each leg, but over time should try for 10-15 repetitions on each leg to strengthen thigh muscles and improve circulation.
Chair Yoga
Yoga offers numerous benefits for seniors, including improved flexibility and balance. Many yoga poses can be adapted for those with limited mobility, and chair yoga is an excellent option. Seniors can use beginner chair yoga videos online or follow simple stretches that involve gentle twists, stretches, and breathing exercises while seated.
Arm Circles
To perform arm circles seniors should sit or stand comfortably with arms extended out to the sides. Then they should make small circles with their arms, gradually increasing the size of the circles This exercise helps improve shoulder mobility and flexibility.
Wall Push-Ups
Seniors will need to stand for this exercise. They should stand in front of a sturdy wall with arms extended at shoulder height and palms flat against the wall. Then, they should slowly bend their elbows as they lean forward. After that, they should push their body back to the starting position. This modified version of push-ups strengthens the chest, shoulders, and arms without requiring seniors to get down on the floor.
Ankle Circles
For this exercise seniors should sit comfortably in a chair with their feet flat on the floor. Then, they should lift one foot slightly off the ground and rotate their ankle in a circular motion, first clockwise and then counterclockwise. Repeat with the other foot. Ankle circles help improve circulation and mobility in the lower legs.
Seated Marching
This is a great exercise for improving circulation. Seniors should sit with their feet flat on the floor. Then they should one knee up towards their chest, then lower it back down and repeat with the other knee. Continue alternating legs in a marching motion. This exercise strengthens the hip flexors and improves balance.
Toe Taps
This is another seated exercise. Seniors should sit in a chair with their feet flat on the floor. Lift toes off the ground and then tap them back down, one at a time. This simple exercise helps improve ankle mobility and can be done while watching TV or reading.
Standing Wall Calf Stretch
Seniors should stand facing a wall with their hands flat against the wall at shoulder height. Step one foot back and press the heel into the ground while keeping the back leg straight. They should feel a stretch in the calf of the back leg. Hold for 20-30 seconds, then switch legs. This stretch improves calf flexibility and helps prevent muscle tightness.
Seated Shoulder Rolls
Seniors should sit comfortably in a chair with their arms relaxed at their sides. Then they should gently roll their shoulders forward in a circular motion, then reverse the direction and roll them backward. Repeat this movement several times to relieve tension and improve mobility in the shoulders.
If you or an aging loved one are considering Home Care Assistance in Dallas, TX, please contact the caring staff at Clear Path Home Care today at (888) 740-7023
Clear Path Home Care provides compassionate, high-quality home care in Wood County, Dallas County, Rockwall County, Kaufman County, Van Zandt County, Rains County, Henderson County, Navarro County, and Ellis County in Texas.
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