10 Exercises to Help Seniors with Mobility
Falls and their resulting injuries are a major concern for our senior loved ones. We can attribute most falls to gradually declining strength, balance, and mobility because of inactivity. The good news is this is preventable with daily exercise.
Depending on the state of your loved one’s health and fitness level, some common, easy-to-do exercises can help improve mobility.
We have a roundup of the top 10 exercises chosen to help seniors improve their mobility, fitness and reduce the risk of a fall. It is recommended that you check with your loved one’s doctor about their ability to handle such exercises before attempting them. It may be that your loved one will need the aid of a caregiver or friend to properly manage these exercises without risk of injury.
Easy Exercises for Seniors
Exercising in the water is a brilliant choice for anyone living with arthritis and other forms of rheumatic disease.
The buoyancy of the water eases stress on the joints and simulates natural resistance, eliminating the need for weights. Water aerobics exercises help improve your loved one’s strength, mobility, and balance with little stress on the body.
These are elastic strips of rubber that provide resistance during workouts while reducing stress on the body. Resistance bands are ideal for solo home exercise routines.
Simple resistance band exercises include:
- Leg press
- Triceps press
- Lateral raise
- Bicep curls.
These exercises help strengthen your elderly loved one’s core, improving their mobility, posture, and balance.
Walking is among the easiest, least stressful forms of exercise senior citizens can try. Walking helps promote a healthier lifestyle, strengthens core muscles, and improves mobility.
Single-leg Standing Exercises:
These exercises improve mobility by allowing your loved one to practice balance. This way, they build strength in the thighs, as well as all the muscle groups associated with maintaining balance.
Strength training using weights has been shown to help manage symptoms of back pain, muscle loss, and mobility challenges. Weight training exercises, if performed following proper precautions, allow seniors to isolate and strengthen specific muscle groups, improve mobility and balance.
Regular back stretches may help prevent injury and improve range of motion. Try the yoga back stretch called upward-facing dog:
Squats are simple exercises that strengthen the core, hips, glutes, and hamstrings, improving mobility, balance, and coordination.
Tai chi is a low-intensity exercise that trains balance and flexibility. This exercise is also a great mental health exercise that helps with relaxation and focus.
These exercises are a structured practice of regular stretching and posing. Yoga helps build muscle, improve flexibility, balance, and mobility.
Back Leg Raises:
This exercise helps strengthen your loved one’s lower back muscles and glutes, essential for good mobility and posture.
Remember, part of finding the right exercise regimen should include consultations with a physician to ensure your elderly loved one is healthy enough for exercise. Need help implementing the plan? Consider hiring a caregiver to support your loved one with these exercises. Caring Home Care has a nurse registry that can match you or your aging loved one with a certified aid based on specific needs.