6 Ways Sedentary Seniors Can Get the Physical Activity They Need

By , 9:00 am on

Physical activity is always important regardless of a person’s age. Many seniors think there’s no point to exercising if they aren’t capable of sprinting around, but even small amounts of movement help. Benefits of exercise include a stronger heart, better balance, and increased mobility. Sedentary seniors can still get exercise with the following six activities.

1. Isometric Exercises

Isometric exercises workout the muscles without moving them, and they involve doing things like pressing firmly against a wall, tensing the core, or clenching the leg muscles. These exercises can help seniors retain muscle tone even if they’re stuck in a chair all day long.

Family caregivers who don’t have the time to help their loved ones exercise should consider professional in-home care. Mesa respite care professionals can assist seniors with a wide array of daily tasks, offering family caregivers the chance to focus on other personal responsibilities or take a break to prevent burnout. Whether it’s for a few hours a day or a few days a week, respite care is the perfect solution for family caregivers who are feeling overwhelmed.

2. Swimming

Many seniors who feel discomfort during normal methods of exercise find swimming a good option. The water supports a lot of the weight of the body, so swimming is far easier on the joints than many other forms of exercise. Since water is thicker than air, even simple movements in the water help seniors burn more calories and exercise their muscles more. Seniors who aren’t comfortable in their swimming abilities can still get exercise benefits by kicking around the pool while in a float.

3. Weight Lifting

Weight lifting can be safe as long as seniors use proper form and don’t try to lift anything too heavy. This type of exercise is great for sedentary seniors because it can be done slowly while sitting or lying down, and it reduces osteoporosis risks. Seniors can use light weights to do bicep curls or lunges, or they can try doing exercises with a weight machine.

Consider hiring a professional caregiver to help your loved one exercise. Mesa elder 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.

4. Chair Yoga

This gentle form of yoga is excellent for seniors who want to try yoga but are concerned about losing their balance. During chair yoga, seniors go through yoga poses while seated or while holding onto the chair for assistance. Doing chair yoga increases flexibility and strength without requiring potentially dangerous motions.

5. Arm and Leg Lifts

Even seniors who are bedbound can perform arm and leg lifts, which requires getting into a position that is comfortable for them and raising each limb a few inches for about 10 to 20 seconds. This sort of exercise can be surprisingly challenging, and it helps seniors retain muscle tone. Another benefit of arm and leg lifts for bedbound seniors is that they can reduce pressure sores.

6. Recumbent Exercise Bikes

These machines are excellent for seniors who need cardio exercise but don’t have the balance or mobility for things like running. They allow seniors to sit safely in a chair while peddling their legs at their own pace. Seniors can adjust the machine’s difficulty to meet their level of fitness.

Remaining physically active in the senior years can help older adults stave off age-related conditions and live healthier lives. If your elderly loved one needs help maintaining a high quality of life while aging in place, reach out to Home Care Assistance, a trusted provider of Mesa senior care. Our caregivers provide transportation to and from medical appointments and social events, nutritious meal preparation, assistance with daily exercise, and help with everyday tasks like bathing, grooming, and light housekeeping. To learn more about our premier in-home care plans, call (480) 699-4899 today.