As we become older, maintaining our physical health and mobility becomes more and more important. Regular exercise keeps seniors energetic, and independent and lowers their risk of chronic diseases. However, the key is to incorporate a well-balanced workout plan that targets many areas of physical fitness. With the help of home care assistance providers, seniors can learn to focus on four main types of exercise to help them reach their goals and remain physically fit.
Strength Training
Strength training is essential for preventing muscle loss that occurs naturally with age. These workouts use resistance to increase muscular mass, bone density, and balance. Resistance bands, free weights, and bodyweight exercises such as push-ups and squats can all be used in activities. With home care assistance, seniors can become familiar with these exercises and even gain tips as to what they might use at home as a substitution for free weights, such as canned food or books.
Additionally, it’s important to note that strength training has been shown to minimize the risk of falls, which is a significant worry among seniors. It also promotes joint health and boosts metabolic rate, which can help seniors maintain a healthy weight.
Aerobic Exercise
Cardiovascular or aerobic exercise promotes heart health, lung capacity, and general endurance. It is critical for maintaining energy levels and lowering the risk of conditions such as hypertension, diabetes, and cardiovascular disease.
Aerobic activities include walking, swimming, cycling, and dancing. According to studies, seniors should work toward a goal of moderate-intensity exercise for at least 150 minutes every week. For seniors just starting, this can seem nearly impossible, but with home care assistance, they can be encouraged to start small, with short, 10-minute sessions a few times a day, and build from there. Also, home care can help them find classes that are targeted toward their age group in the community or online, as well as work out with them, such as taking a 30-minute walk about the block.
Balance Exercises
Falls are the greatest cause of injury among seniors, which is why balance training is an essential part of any exercise plan. These exercises emphasize stability and coordination, lowering the risk of falls and improving posture.
Balance exercises frequently include simple movements that test the body’s stability. They can also be used in other forms of exercise, such as yoga or tai chi, which combine balance, mindfulness, and flexibility. Seniors can be encouraged to use props when starting these exercises, such as grab bars or a heavy chair, to boost their confidence until they become more stable.
Flexibility and Stretching
Maintaining flexibility is essential for freedom of movement and avoiding stiffness. Stretching activities help to increase joint range of motion, relieve muscle tension, and promote circulation.
Gentle stretching can be done every day and is especially beneficial after aerobic or strength training when the muscles are warm. Yoga is a wonderful choice, providing a comprehensive approach to flexibility and relaxation.
Seniors might also consider seated stretches, such as reaching for the toes or twisting the upper body, which can be done anyplace and are perfect for those with mobility issues.
Combining these four types of activities results in a well-rounded fitness plan that meets the different needs of seniors. With home care assistance by their side, seniors can be encouraged to continue activities, whether through mild weight lifting, walking, or practicing tai chi in their living room.
Sources: https://www.nia.nih.gov/health/exercise-and-physical-activity/four-types-exercise-can-improve-your-health-and-physical
https://medlineplus.gov/exerciseforolderadults.html#:~:text=Endurance%2C%20or%20aerobic%2C%20activities%20increase,help%20your%20body%20stay%20limber
https://www.webmd.com/healthy-aging/best-exercises-senior-citizens
https://www.planetfitness.com/community/articles/exercises-for-seniors
If you or an aging loved one are considering Home Care Assistance Services in Old Sevier TN, please get in touch with the caring staff at Senior Solutions Home Care. (865) 539-5224
Senior Solutions Home Care is a Trusted Home Care Agency serving Knoxville, Old City, Fort Sanders, Old Sevier, Edgewood, North Knoxville, Forest Heights, Sequoyah Hills, Knox County, and surrounding areas.
Over the years, we have expanded, providing service in all 95 counties throughout Tennessee, and we now have a growing presence in Georgia.
Senior Solutions is recognized as a top 5% independent agency and a three-time Inc. 5000 honoree in 2018, 2019, and 2020. These types of awards matter to us because they show growth in our goal of eventually touching a million lives. We’re excited to continue that growth and to touch even more families with our commitment to quality care!
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