It’s natural for older individuals to fall into a more sedentary routine when battling such difficulties as chronic pain, joint and muscle stiffness, and overall lethargy. However, lack of exercise tends to worsen the very symptoms older adults are intending to alleviate by avoiding physical fitness. Live Free Home Health Care knows that the remedy lies in discovering which activities will enhance energy levels and safely relieve troublesome aches and pains.
While the first step to boosting senior health and fitness levels should always be a consultation with the primary care physician to obtain his or her recommendations and approval, the following three types of activities are a wonderful way to get started on a much healthier lifestyle:
- Resistance training. As indicated by the Centers for Disease Control and Prevention (CDC), older adults should engage in strength/resistance training exercises at least twice each week. This can be an activity as basic as lifting 1- or 2-pound weights to build arm strength, combined with lunges and squats for leg and core strengthening. Modified push-ups are also recommended, from a standing position and pushing back against a wall. Strength training workouts can be located at a number of community clubs and senior centers.
- Balance improvement. Specifically vital to prevent the risk of a fall, older adults can enhance balance through structured classes such as yoga or Pilates, or through simple everyday activities such as holding onto a countertop while standing, lifting one leg with a slightly bent knee, and holding the position for a count of ten. Ten repetitions with each leg a couple of times each week is beneficial.
- Flexibility enhancement. Beginning with a warm-up of marching in place or a quick walk, stretching exercises can help relieve stiff muscles and make activities of daily living, such as dressing, reaching up to retrieve items from upper shelves, and changing positions simpler and safer. One effective neck stretch consists of simply turning the head to one side until a slight sensation of stretching is felt, holding for up to 30 seconds, and then slowly turning back to the beginning position, repeating on each side three times.
For more senior fitness recommendations, call on the New Hampshire home care pros at Live Free Home Health Care. Our proficient care team can offer encouragement and motivation for seniors to keep active and engaged in exercising, provide accompanied transportation to senior fitness programs, and serve as a friendly companion to make staying active fun! Contact us any time at 603-217-0149 to learn more.