Tuesday Tips for Caregivers ~ Safe Yet Simple Exercises for Adults

Tuesday Tips for Caregivers ~ Safe Yet Simple Exercises for Adults

Safe Yet Simple Exercises for Adults

As the effects of COVID-19 continue to impact many sectors of society, some activities have had to be modified to accommodate being indoors more frequently than before the pandemic began in the U.S. One of these activities is exercise. Many people might feel uncomfortable going to the gym due to the close-quarters environment and, therefore, increased risk of spreading viruses and bacteria. While some gyms have responded to the pandemic responsibly, many might feel uncomfortable going to such environments at the moment. As a result, home workout routines are becoming a popular alternative.

Our bodies are in the constant process of aging, and exercise can help prevent problems associated with aging in general. In this blog, we will go over some safe yet simple exercises that can be done from the comfort of your own home and/or in close proximity.

The benefits of exercising are very clear and the CDC recommends that older adults do at least 150 minutes of moderate exercise per week (or 30 minutes for 5 times a week).[1] While this goal might be high for some, we encourage you to work up towards it if you are able. Before starting any exercise program, consult with your physician about any potential problems and/or safety guidelines you should follow.

What You Can Do

Move More, Sit Less[2]: The CDC argues that any physical activity is better than no physical activity. If possible, try to get up from your chair and walk around the house or go outside and take a stroll around the neighborhood. Walking for 30 minutes a day is great way to get some physical activity done. Anything is better than nothing!

Yoga: Yoga is a great way to stay active, strong, and flexible. Also, it can be done at many ages. The great thing about yoga is that many of the positions are modifiable, so anything that feels too intense can likely be changed to suit your needs.

Resistance Bands: Resistance bands are made from elastic plastics that can be changed or combined for less or more resistance. These are great alternatives to weights and can be used anywhere around the house. Some bands come with additional accessories that allow you to anchor them to door frames in order to multiply the amount of exercises you are able to do.

Move while watching TV: Stretching or jogging in place are great ideas while watching TV. This allows you to get up from a seated position that we find ourselves in often when we watch TV.

Work on Balance: There are many benefits to improving your balance, and this can be done from the comfort of your living room. For example, practicing standing on one leg for 10-20 seconds, walk in a straight line as long as you can, or walk heel to toe for twenty steps.[3] These exercises are safe, low-impact methods to help you maintain or improve balance.

For a detailed, up-to-date list of activities and ideas for a program, visit this site from the Center for Disease Control on healthy aging. If you have any more questions, please call ElderCare at Home at 888-285-0093 or visit our website.

 

 

[1] Source: CDC

[2] Source: Ibid.

[3] Source: https://www.captel.com/2019/01/indoor-exercises-workouts-for-seniors/

 

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