Staying in during COVID-19 restrictions shouldn’t mean spending hours on end on the couch, especially for seniors, who can be affected by the pandemic without even contracting the virus. It is always important for seniors to exercise to help improve their overall immunity, now even more (during the spread of COVID-19) when they are at greater risk of complications from the virus. It is also true that finding opportunities for movements and exercise can be challenging in these unprecedented times where the pandemic has limited access to exercise classes, gyms and has overall decreased motivation to stay active.
No matter seniors are still active or have limited mobility, they should try to exercise every week, and there are in-home exercises designed especially for older adults which can get them moving while staying at home, thus ensuring their physical and emotional well-being.
Remember exercise is meant to improve your health, not cause you to get injured, so it’s always advised to check with your physician prior to starting any new exercise program. Regular physical activity can help seniors recover more quickly from injuries and illnesses. It is even more critical now for seniors to be active so they can maintain strength in their muscles, mobility, and independence.
Here are some in-home exercises seniors can do from the comfort of their own homes:
Cardiovascular Exercise- Age is a crucial factor in determining the recommended heart rate for cardiovascular exercise. With age, the average beats per minute of your heart rate decreases while exercising. Therefore, many seniors may opt for low-intensity exercises (like walking or riding a stationary bike), which only slightly increases your heart and breathing rate, and are suitable for seniors with a range of medical conditions that make exertion particularly difficult or dangerous. Seniors may as well opt for activities like gardening or perform other household chores that require a level of physical exertion. More moderate-intensity cardio exercises, such as cycling, are generally recommended for healthy older adults.
Strength Training- Experts recommend strength training at least twice a week for older adults, which can help strengthen muscles and help you to continue to do all the things you need to do in a day, such as climbing stairs, getting out of a chair, etc. According to experts, you can lose 3-8% of your muscle mass each decade, and strength training increases bone density by 1-3% and reduces your risk of death from cardiovascular disease by 41%.
Weights, elastic bands, or a person’s body weight- all can provide resistance, which can help with fall prevention, muscle mass retention, and increased bone density. Some equipment-free, at-home exercises for seniors include wall push-ups, chair squats, single foot stand (exercise for balance), etc.
Exercises for Flexibility- Flexibility is important for older adults as they are more prone to stiff joints and tight muscles, which can make it difficult to do things that were once simple like reaching for something high up, etc. Working towards improving one’s flexibility can help maintain good posture and move more freely and easily.
Look up simple stretches (side, shoulder, triceps, hamstring, calf, knee and chest stretches) for older adults online, there’ll be videos on how to perform each stretch. Balance training is just as vital for seniors, which promotes stability, so you no longer have to fall prey to slips and falls.
Choosing the best home care York County professional can be highly beneficial for your aging parents, who’ll not only provide help with daily tasks, personal assistance, companionship, but also supporting health (healthy meal preparation, medication reminders, transportation to medical appointments, and help with physical and mental exercise).
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