As an aging retiree, engaging in regular physical activities and exercises is a great way to reduce the risk of chronic disease. This can also help to maintain your loved one’s functional capabilities and ability to handle activities of daily living such as personal grooming. Additionally, regular physical exercises can help to increase life expectancy and overall physical health.
Your aging loved one may experience difficulties maintaining an exercise routine because of their health condition, disability or other forms of concern. However, there are several exercise options they can engage in daily to improve strength, balance, mobility and cardiovascular health. Keep reading to learn about three chair exercises your aging loved one can try in the comfort of their home.
Ankle and Wrist Rolls
Many aging adults experience poor circulation with high-impact exercises, which can cause more mobility and balance challenges for them. Engaging in low-intensity moves such as ankle and wrist rolls can help to wake their hands and feet before engaging in rigorous exercises.
How to do it:
- Sit straight on a sturdy chair without leaning against the chair’s back
- Open and close your fist a couple of times to flex your fingers
- Roll your wrists in each direction ten times
- Curl and straighten your toes simultaneously
- Point each foot out independently and roll each ankle outward 10 times and Inwards 10 times.
Single-Leg Calf Raises
Calf raises are a great way to improve mobility, strength, and balance through the lower leg.
How to do it:
- Sit straight on a chair with feet flat
- Engage your core and look straight she’d while keeping your feet at about hip-distance apart
- Starting at the right foot, lift your heel as far off the ground as you can
- Lower your heel back to the ground and repeat 10 times on each foot
- Complete three sets of 10 repeated moves per leg
- Lift your left and right legs simultaneously 10 more times
- At the end of the set, keep your heels lifted from the ground for about 30 seconds before lowering them to the ground.
This is a great chair exercise for your aging loved ones who struggle to stand up from soft couches and low chairs. Similar to squads, sit-and-stands can help your elderly loved one to gain and retain the ability to sit and stand from chairs independently. The exercise can help to effectively improve the leg strength, control and functional balance of your loved one.
How to do it:
- Sit in a sturdy chair with your feet planted flat on the floor at hip distance apart
- Engage your core by tipping forward from your hips with your hands and arms
- Huddle your weight throughout the four corners of the feet
- Push yourself to stand while extending your knees and hips fully
- Press your hips back and bend your knees slowly to lower yourself back to the seated position.
Looking for the right assisted living community for your loved one? Choose us. Part of our senior living programs and amenities include wellness and fitness programs for our residents. Your aging loved one will get an exercise routine that first their needs according to their physical capability.