As a person ages, their body goes through various changes. Strength and speed are not what they used to be. Fitness is very important, especially for those over the age of 50. The advantages your elderly loved one will experience when participating in regular exercise include improved levels of energy, better mobility, and increased circulation. This can also decrease physical pain and improve the overall aging appearance. Here are some awesome exercises that seniors are able to do for almost no cost and without having to leave their home and neighborhood to go to a gym.
- Cardio is a great way for older men and women to strengthen their bones, joints, and lungs. It’s healthy for them to safely increase their heart rate by going on long walks in the neighborhood. Be sure they wear comfortable shoes and don’t be afraid to use replacement soles to make them even more comfortable. Another great thing is that walking doesn’t require any equipment!
- Yoga is another great way to improve circulation and even trim a few inches from the waistline. Yoga is an ancient Indian discipline that requires physical, mental, and spiritual strength. Seniors can benefit with flexibility and learn how to control breathing. There are different levels, so one can go their own pace.
- Chair exercises are easy, fun ways to get exercise. Seniors can do exercises such as free weights or resistance bands. Free weights such as dumbbells come in different sizes and material. Using plastic dumbbells that are only a few pounds each, your loved one can add on a little more weight as they feel comfortable in doing so. If weights are not available, canned goods or jugs can be used. Resistance bands are a great way to get in some strength training. They take up very little to no space and are basically just a colorful giant rubber band. These can be used to work on biceps, back muscles and shoulders.
- Simple chores around the home can also be considered exercise. Some of them may be too strenuous for the elderly person, however. But just remember that exercise doesn’t have to be over-complicated. Just because a person is in their elder years doesn’t mean they have to live a sedentary lifestyle.
- Does your elderly loved one need assistance from someone in order to go outside in the fresh air and enjoy a daily walk? Do they need help in running the lawnmower, doing the laundry and mopping the floors? Do you worry about your loved one taking the time to prepare a nutritious meal? Perhaps it’s time to plan on getting some help. An elder care provider can come into your loved one’s home and help them with all the above chores and more.
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June 16, 2014 at 5:04 am -
This is such a helpful post full of tips and really interesting things I had no clue about, I’m currently staying with my grandparents, and it’s honestly really painful for me to see them suffer of high blood pressure, and joints aches because of the lack of exercise in their daily routines, now that I know this information I will try to get them to read and see if something come off of this. Dealing with elderly persons is not that easy either. They have a mindset about things and they try to stick to it as much as they can.
WPAdmin Helper says:
June 16, 2014 at 10:56 am -
Thank you very much. yeah you are right, “Dealing with elderly persons is not that easy either”. So try to manage them. best of luck.
June 26, 2014 at 10:16 pm -
This would work really well for people with chronic pain and arthritis. They’re finding now that activity and PT are great treatments for both of the ailments. Not to mention the myriad of other health benefits associated with it.
September 7, 2015 at 9:21 pm -
It does work well. However, I have to adjust it a bit for myself. I am 50, and have had chronic back pain for the last 5 years. In addition I have a bit of arthritis. A bit of Tylenol would help I thought. Well, not really. i got a cardio video at the store, and it really helped the back pain a bit. Also, I am a transcriptionist. I have to sit for hours at a time to work on my documents. That does not help the back one little bit. However, I have found a little trick. I get up and walk in place, or do a few deep knee bends as best I can every 20 minutes or so. When I do this my back does not hurt as much from sitting. So, I agree. A little bit of exercise helps a lot.
July 28, 2014 at 5:10 pm -
When my grandfather was recovering from another surgery. We administered chair exercises to help get him back to his pre-surgery status. Resistance bands made it easier for him to strengthen his grip, so that he could start feeding himself again. As he got stronger, he became less interested in continuing his fitness routine. But, he quickly resumed with an upbeat spirit when Nurse informed him that if he did not exercise at home, he would have to take the fitness classes at the hospital.
July 29, 2014 at 12:57 am -
Exercise such as walking, resistance training are all great but the main thing is to regularly indulge in any form of exercise. It may just be performing daily chores, just avoid a sedentary lifestyle, keep your life simple. Take a walk in the morning, play with your grand kids etc. Enjoy and live life filled with vibrance and playfulness.
July 16, 2015 at 12:29 am -
I use resistance bands myself, and have sent some to my Mom in the past, but this is a good reminder that she could probably use a new set. I’m going to also look around for some effective chair exercises she can do. She doesn’t like walking alone, but is considering moving to a more central location, where she can walk to shops, which she’d prefer to walking throughout her suburban neighborhood. Fortunately, she has always been active and taken care of her health, so is still in great shape for her age.
July 29, 2015 at 8:57 am -
I think that stretching is very important, as it can wake up your muscles and mean that you’re much less likely to strain them when you start walking around. Sitting still and doing nothing is literally the worst thing that you can do, as it means that your body is going to struggle to start moving again. The best idea is to get on your feet first thing in the morning, have a stretch and a short walk, and go from there. After a while, you should certainly find that this is helpful to you.
Lilly Smith says:
August 4, 2015 at 12:03 am -
I am wondering if using a stationary bike before I go for knee replacement will help strengthen the muscles around my knee? There is some pain when I do it right now and I just don’t want to hurt it any further. Any advise would be GREATLY appreciated!
August 7, 2015 at 9:34 pm -
I wish my Mom would pay someone to do the yard work and snow removal, but she won’t hear of it. I don’t mind her doing the indoor chores, but the outdoor ones are what concern me. She wouldn’t be amenable to us paying someone to do them, either. I do think it’s helpful mentally, for people to do some of their own chores if they can, because it helps them to maintain some independence, but trying to keep up with a whole house can sometimes get to be a bit much. I have a friend who has a home health provider who does the laundry and minor cooking, and it’s very helpful for him.
Mama Bulldog says:
August 13, 2015 at 11:12 pm -
I’m 50 as of this past April. I can’t believe I’m considered “elderly.” However, my body would probably agree with you. It is definitely going through changes and I’m having a hard time keeping up; although I used to be very athletic.
I’ve benefited from Yoga in the past, so why don’t I take the time to do it? Thanks for the reminder about Yoga in this article. Funny thing is my husband just mentioned Yoga to me this morning stating I needed to get back to it.
Okay, more walking and start Yoga. I’m on it!
August 18, 2015 at 2:23 am -
This has been a very helpful post. I was getting a little worry about my grandma, since she isn’t able to sits or bent over for a long time without seeing black spot. I think I’m going to take some stuff from this post and put it to good use. This way I will be able to spend more time with her doing something that is beneficial to both of us mentally and physically. Thank you so much for this amazing suggestion!
September 10, 2015 at 10:17 pm -
I go through my stages of getting too sedentary, and then my chronic pain will increase. It’s a reminder that I need to be up and about, but I’m striving to change the pattern, so I can maintain a certain level of activity, rather than going through these cycles. Some of it relates to the weather, but I need to remind myself that there are activities I can do around the house, such as going up and down the stairs more frequently, using my resistance bands, and my stretch trainer, so I’m not constantly playing catch up.
September 30, 2015 at 1:11 am -
So good to have exercises to do at home. My doctor said to do more exercises and I’ve found that running in place, knee bends and high strapping leg lifts while watching television makes the time for exercising go by quickly. The physical therapist my Mom visited her while home recuperating from a fall that landed Mom in the hospital helped my Mom with exercises which she does regularly now. The therapist left her a little brochure of exercises my Mom can do and she practices it daily and seems more energized and helps me where she can at home now! Exercises and walking especially uphill makes the body keep fit.
October 4, 2015 at 8:51 pm -
It’s amazing how much a chair can do for different aliments. Such good ideas and I will remember these!
October 25, 2015 at 3:01 pm -
My 27-year old daughter suggested lying down on two golf balls on the floor. I like rolling both of them putting pressure around my scapula and upper shoulders and upper back.
Dancing to fast music does give relief to aching bones and muscles. Walking the dog collie, and allowing him pull me gives some stretching in my biceps. I feel the pull quite painful, but the ‘muscle-toning’feels good (I can’t explain).
When at my computer, I lift weights during inetrvals while thinking. :-).
December 28, 2015 at 12:06 am -
With all these tips in mind now, I know for sure that I can help improve my grandparents’ well-being and overall physical health.