Safe Exercises for Seniors at Home
More seniors than ever before are understanding the health benefits of staying active and fit in their later years. The majority of seniors also prefer to remain in their own home as they age. To help do both, check out these safe exercises for seniors that they can perform at home!
Stay safe with these safe exercises for seniors
While many elderly know they need to exercise as they age, many want to remain at home… I don’t blame them!
This may mean that home modifications are needed to promote independence while providing a safe space to exercise in which ensures the prevention of accidents or injury.
Here are some DIY fitness exercises that seniors can perform to get fit safely in the comfort of their own homes.
Physicians recommend that elderly people carry out at least 30 minutes of cardiorespiratory exercise each day.
By doing so, you could reduce your risk of heart disease, lower your blood pressure and even improve digestive function as your metabolism will be given a boost which increases the elimination of waste in the body.
There are several ways to include a cardio workout at home. You might choose to jog on the spot, follow a fitness DVD or perhaps hop on an exercise bike. If you have your own gym equipment at home, it is essential that you are able to mount and dismount from it safely.
A small portable step could help you climb up to the equipment. You should also ensure that there are no rugs underfoot that could allow you to trip up and cause a serious fall.
Yoga or Pilates
Both of these stretching activities provide you with the opportunity to strengthen and tone your core, which is the central group of muscles which connects the stomach to the lower back and spine.
Through stretching, you are caused to focus on specific muscle groups as you hold a pose.
This helps to alleviate muscular pain, as well as encouraging better posture.
Of course, if you are new to yoga or Pilates, then you may find yourself a little off balance at first.
If you feel that you are in danger of slipping or falling, then it would be helpful to have a chair in front of you, which you can grab hold of to prevent you from crashing to the ground.
Installing a grab bar on the wall of the room in which you exercise is also a great idea. This is an affordable home modification for seniors to add to their home and can help prevent injury while providing peace of mind that there is something to steady your balance as you move around.
Weight Lifting Reps
There is no age limit for seniors who wish to weightlift. There are elderly people in their 80s and 90s who successfully lift weights each and every day.
Those who experience osteoporosis and arthritis should find that weights improve their symptoms as bone density increases. Seniors are more at risk of falling and causing serious injury to themselves, due to a lack of tone in their core muscles.
However, lifting weights on a regular basis, strengthens this area, which provides better balance.
Elderly people who have been diagnosed with Type 2 diabetes, will find that this activity also helps them to control their blood sugar levels, as the body’s response to insulin is regulated.
Working on your muscles also improves back pain by stretching and strengthening the lumbar and sacral areas.
Weight lifting is easy to carry out in your own home. You don’t even need any special equipment, and can begin by lifting a couple of tins of food or bottles of water, increasing the reps as you progress.
However, if you prefer, then you can purchase a cheap set of dumbbells for added resistance. You can lift weights in your living room, bedroom, garage or any other area where you have enough space to stretch your arms out to either side.
Staying in shape at home is easy for seniors, if you put your mind to it.
However, before beginning any new training program, you should always speak to your doctor first as a precaution.
After being cleared, start implementing these safe exercises for seniors to get and stay in shape at home!