How Seniors with Limited Mobility Can Stay Active
Staying active is important for a healthy lifestyle, even for seniors that are aging. Seniors with mobility shouldn't get discouraged about maintaining good health, but instead, they should find new and exciting ways to exercise.
Mobility and low-impact exercise is important for a senior's physical and mental health because it helps create better blood flow, builds bone mass and density, regulates blood pressure, helps improve balance, improves motor functions, and provides various other health benefits. Here are a few ways seniors with limited mobility can stay active and improve their health.
Start With Stretching
It is important to stretch before exercising to help get the blood flowing. Stretching can help seniors stay limber and loosen up before exercises to prevent injuries and increase flexibility. Stretching can also feel relaxing and help reduce stress, making it even more important not to skip it.
Seniors with limited mobility are at a higher risk of falling. Water activities take away the risk of falling thanks to the support of the water. Water aerobics and other water exercises are non-impact and eliminate stress and strain on the body. They are perfect for seniors with limited mobility because it gives them a way to stay active without putting a great deal of stress on bones and joints.
Keep Moving, Even When Seated
Seniors may find themselves sitting in a chair for a long duration of time, but that doesn't mean that they can't keep moving. Seniors can perform a number of exercises while sitting such as toe taps, arm circles, shoulder rolls, and knee lifts. Caregivers can also provide help with these exercises if a senior with limited mobility feels that they need it.
Toe Taps: Place heels on the floor directly in front of you while in a seated position. Then point your toes upwards and back to the ground. You can also lift heels off the ground when you point your toes upwards for added range of motion. Repeat ten times or as much as you are willing to do.
Arm Circles: This simple exercise is great for strengthening shoulders. Place your arms straight out to your side with elbows bent slightly. Rotate your arms in a circular motion 20 times and repeat two or three more times.
Shoulder Rolls: While sitting straight in your chair with arms clinging to your side, shrug your shoulders in a circular motion. You can alternate the direction you rotate the shoulders.
Knee Lifts: While in a sitting position, raise one leg up towards your chest as far as you comfortably can. Place the leg back down and alternate legs. Perform 10 reps on each side.
Create a Routine and Set Goals
The best way to exercise regularly is to create a routine and stick to the schedule. Find a good time for each day to fit in exercising, and stick to that schedule each week. Find activities that you enjoy doing that are also beneficial, and you will have an easier time completing them each week.
Setting goals is also great motivation for exercising. Set short-term and long-term goals that you want to accomplish with your health. Short-term goals should focus on exercises you want to complete daily, and long-term goals can be exercises that you hope to accomplish in the future.
Start Slow and Stay Hydrated
Seniors should start with activities that they know they can handle. They should also consult their doctor before starting a vigorous regimen or increasing their physical activity. Seniors should also make sure they are staying hydrated before, during, and after exercising. Staying hydrated can help seniors prevent injuries and muscle soreness.
Ask for Assistance
Seniors shouldn't be afraid to ask for help. Caregivers can assist seniors with their exercises and daily activities to help them keep a healthy routine without any injuries. Our professional caregivers can provide assistance to seniors with limited mobility looking to stay active for a healthier lifestyle. Please contact us today to learn more about what we can do for you or your loved ones.