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Exercise is an important aspect of everyday health and can help you live a longer, healthier life.
Strength and flexibility are two components of health that are important for all seniors and can increase a senior’s level of independence.
Having the ability to move through a normal range of motion makes daily activities easier and more enjoyable for seniors. Strong, flexible muscles support balance and stability, reducing the risk of falling and injury. And, seniors who continue to be active and more independent have less risk of feeling isolated or lonely.
Read Why Social Isolation Negatively Impacts Seniors’ Health.
There may be situations where standing exercises are not possible for seniors, making seated workouts essential.
Here are four easy, but impactful seated exercises to try at home*
*Please consult with your doctor to make sure these are the right exercises for you.
Warm-ups help to loosen and warm the muscles which prepares them for movement and reduces the risk of injury. Consider trying the following warm-ups.
Neck Stretch
Neck stretches warm up your neck and the muscle group at the top of your back. They also prepare your body for arm exercises.
To begin, make sure you are sitting up straight in your chair, and slowly tilt your head toward your right shoulder. As you feel the stretch, hold the position and gradually extend your left arm down, to the side. You will feel a stretch on the left side of your neck. Release and repeat on your right side. Perform three to six repetitions per side, or as you feel comfortable.
See video here.
Shoulder Circles
Shoulder circles warm up your shoulder muscles as well as reduce the risk of strain.
While seated in your chair, place your fingertips on each of your shoulders. Circle your shoulders in a forward movement for ten to fifteen repetitions. After, reverse, and circle backwards for ten to fifteen repetitions.
See video here.
Stronger muscles can provide greater balance and stability, which reduces the risk of falling. Being stronger also makes daily life easier. When you can get around with ease, life becomes more enjoyable. Lifting bags and other items that used to weigh you down might serve as a reminder of your improved fitness and health.
Bicep Curls
This exercise focuses on strengthening your biceps (front of upper arm), forearms, and deltoids (shoulders).
Start by sitting up tall in your chair, place one lightweight, dumbbell up straight beside you. From this position, curl your arm, from the elbow, all the way up to the top and then slowly lower it back down. Repeat for 3 sets of 10 repetitions and alternate arms this exercise can also be done with both arms at the same time. Ensure you fully straighten your arm on the way down and fully bend it on the way up.
See video here.
Seated Row
This exercise focuses on strengthening your shoulders, chest, and upper back while placing little stress on your joints.
Begin by sitting on the edge of your chair with your feet flat on the floor. Hold your arms in front of you, with your thumbs pointed toward the ceiling and your elbows slightly bent. Draw your elbows back, squeezing your shoulder blades together, until your upper arms are in line with your body. Extend your arms again, and repeat eight to ten times. Once you build up more strength, try wearing wrist weights to make it more challenging.
See video here.
Leg exercises are especially important because your legs are the balance and support system for the rest of the body. Having strong leg muscles is crucial when standing up from a seated position and using stairs. Having good balance in your legs lowers the risk of falls.
Toe Taps
Top taps focusing on strengthening your calves and shin muscles.
Start by sitting up straight with your feet flat on the ground. Bend your toes toward the ceiling and back to the floor. Perform 8-10 repetitions.
See video here.
Knee Lifts
Knee lifts help strengthen the hamstring muscles. These exercises are easy to do and help improve balance, lower body strength, and can improve gait.
Begin by sitting up straight with your feet flat. Slowly lift your right knee toward your chest, and then lower your foot back to the floor. Repeat with your left leg. Perform 10 repetitions per leg, for a total of 20 reps.
See video here.
Having a full range of motion, makes everything feel better, like reaching down to tie your shoe, or stretching for the top shelf. Flexibility reduces stiffness and pain, allowing you to perform your daily activities.
Flexibility exercises are beneficial at the end of your workout to stretch your warmed muscles.
Sit and Reach
This exercise can prevent injury - acute or chronic musculoskeletal injuries and lower back problems, risk of falling, gait limitations and postural deviations.
Start by sitting with your knees together and your back straight. Extend one arm straight toward the ceiling. Stretch your body upward, feeling the stretch along your torso. Look toward your hand to get a stretch in your neck and shoulders. Hold the position for five to ten seconds, and then switch to the other side. Repeat three times per side.
Knee to Chest
The knee to chest stretch is used to stretch your hip and low back (lumbar spine) muscles. It also helps relieve pressure on spinal nerves by creating more space for those nerves as they exit the spine.
Begin by sitting up straight with your left foot firmly on the ground. Grasp the back of your right knee, and slowly pull it toward your chest until you feel a stretch. Hold the position for thirty seconds, and then repeat with your left leg. Perform three reps per side.
At American House, our mission, Living Well Is Being Well™, promotes whole-person health and wellness of the mind, body and spirit. Our brain health, wellness and enhanced mindfulness programs help you discover and grow personal choices that improve and support your lifestyle.
In conjunction with our Living Well Is Being Well mission, our maintenance-free lifestyle is designed around our belief that if you live well, you will be well. It presents you with extra time to concentrate on your health and wellness goals, explore new interests and continue your story in the company of friends and povidones’ believe the engagement of the mind, body and spirit will provide you with a lifestyle that is interesting, fulfilling and rewarding.
It will give you the opportunity to focus on your overall well-being—in a place where your happiness and wellness matters...American House Senior Living Communities.
Chronic pain is a significant challenge for many seniors, affecting up to 75% of those over 65. This persistent discomfort can lead to a sedentary lifestyle, which in turn may contribute to depression, mood swings, and decreased strength and mobility. As a result, daily activities and cherished hobbies can become difficult to enjoy. However, research shows that exercise can be an effective self-management strategy for chronic pain. Studies indicate that seniors who engage in at least two hours of weekly exercise may experience up to 25% less joint and muscle pain compared to their inactive peers. This is particularly relevant for those with conditions like osteoporosis or arthritis.The Centers for Disease Control and Prevention (CDC) recommends that older adults aim for 150 minutes of moderate aerobic exercise each week, along with some strength training. This could involve several half-hour walks or a few morning jogs. Resistance training is also beneficial for improving strength, flexibility, and balance, which can help reduce the risk of falls and fractures.For seniors dealing with chronic lower back pain, joint osteoarthritis, or diabetes-related pain, these goals might seem daunting. However, any movement that transitions from sedentary to active can help manage pain. Staying still often worsens chronic pain symptoms, while increased physical activity can significantly reduce ongoing discomfort and help the body adapt to common pain triggers.Regular exercise offers numerous benefits for seniors, including:Maintaining functional joint movementIncreasing mobility and flexibilityImproving cardiovascular health and staminaPreventing the breakdown of bone and cartilage tissueIt's important to remember that physical activity doesn't have to mean intense workouts. For seniors, any form of body movement is beneficial. Here are some tips for staying active:Make exercise social: Invite a friend for a walk, join a community dance class, or incorporate movement into family visits.Keep it fun: Find enjoyable activities that incorporate strength, endurance, balance, and flexibility.Set short-term goals and track progress: This can boost motivation and consistency.Many senior living communities, like those operated by Priority Life Care, offer daily exercise classes and social events to keep residents active. These classes can be modified to accommodate various fitness levels, making them accessible to all. They also provide opportunities to find workout buddies for added motivation.By embracing regular physical activity, seniors can gain confidence in managing their pain and improve their overall well-being. The key is to remain as active as current abilities allow, gradually building strength and endurance over time. With persistence and the right approach, chronic pain doesn't have to be a barrier to an active, fulfilling lifestyle in the golden years.FITNESS AND SENIOR LIVING COMMUNITIESPriority Life Care Senior Living Communities offer daily exercise classes as well as social events that can keep you moving. Classes are easily modified to accommodate any level of fitness. Its a great way to keep active and find a fitness buddy to keep you motivated. If you are looking to do a specific type of exercise that is not offered, let the Life Enrichment Director know! We often find if one person is asking for something specific, there are other like-minded individuals who will also participate. Visit a Priority Life Care community today to see what is available for you.
When it comes to movement and flexibility as we age, the old adage use it or lose it definitely applies. The more sedentary a person becomes, the harder it becomes to get up and move around. This can also become dangerous, since as we lose flexibility and mobility, injuries and falls become more likely. Exercise programs as we age are a must to stay healthy and safe. But what exercise program will be enjoyable and also appropriate for your age?It might surprise you to hear that martial arts are a great choice for seniors who want to stay active and mobile. Martial arts for seniors are the perfect tool to help you stay motivated to exercise and maintain a sense of independence. Elderly martial arts also offer an opportunity to socialize in a group class setting. The Four Best Martial Arts for SeniorsTai ChiWhen it comes to martial arts for older adults, Tai Chi is an excellent choice. Tai Chi has no contact, so it is gentle, safe, and comes with very minimal risk for injury. It focuses on balance, stability, flexibility, and muscle control all things seniors need to stay healthy and injury free. Tai chi can also help reduce knee and back pain, including the pain associated with arthritis. Brazilian Jiu JitsuBrazilian Jiu Jitsu adds some light contact to your martial arts practice. Designed for self-defense, Jiu Jitsu is a great martial arts practice for older people as it gives you a sense of empowerment and self-reliance. It comes with its own special vocabulary, which will boost mental acuity while also building physical strength. It is a great choice for those who want to try contact martial arts but not put too much strain on their joints. AikidoAikido is another safe choice when looking for martial arts for the elderly since it focuses mainly on standing movements with minimal sparring. Some studios will offer a specialized aikido class called no fall aikido for seniors. Like other martial arts for old people, it will help you build confidence and learn a form of self-defense. It also helps develop the ability to stay calm in stressful or unfamiliar situations. KarateThe Japanese art of Karate is often associated with young people, but it has many benefits for the elderly as well. It is safe and easily adaptable to various skill levels. There is no age limit on earning a black belt. Martial arts are great for seniors who want to stay active but feel bored by safer or mundane activities like walking or yoga (which are both great and useful, but not right for everyone). They help increase strength, confidence, and mental health. They offer a sense of community and accomplishment, both things' seniors need as they age to stave off potential depression and loneliness. They are also just fun!As always, chat with your doctor or primary care provider before jumping into any exercise program. They may be able to offer helpful tips or information you should share with your trainer to help you modify the exercise program to keep you safe and healthy. And never be afraid to tell your trainer you need help or adjustments it is what they are there for. They also want to keep you happy, safe and injury free. To learn more about our home care services, contact our caregiving team today at 1-800-GRISWOLD
Lets Get Heart Smart February Is American Heart MonthBy the time you read this, the reported deaths from COVID-19 and its variants in the U.S. will be close to 900,000. As staggering as that statistic is, its 400,000 short of the number of Americans killed by Heart Disease in the same time period. Heart disease is the leading cause of death for men and women of most racial and ethnic groups.Lets not allow the topic to overwhelm the fact theres a miracle inside your chest. Weighing about as much as a grapefruit, the heart is a powerful pump that drives five to six quarts of blood to every microscopic part of your body every second. And if it fails for even a second, the body is very unforgiving. Even though its the one piece of machinery driven by the brain, we tend to treat the heart like a kitchen appliance that we take for granted. Rarely serviced, rarely cleaned, and overworked until it burns out. Although heart bypass and transplant have become routine since the pioneering operations in the 1960s, its not like replacing the coffee maker you neglected too long.One Thing at a TimeThe better way to treat your heart with the respect it deserves is to start with changing just small habits. That way, youll avoid the relapse from trying to change everything at once and falling back to unhealthy heart habits inside of a month. The most obvious: if youre a smoker or heavy drinker, work on that first. Imagine a small team of remodelers arriving at your heart to do a makeover. The first thing theyre going to say is, Well, we cant do anything with the plumbing until we clear the smoke.Look for Help During Heart MonthQuitting smoking and reducing alcohol is never easy, but this is probably as good a time as any during the year to start a cessation program with help. February is American Heart Month, so youre likely to be reminded frequently of heart health and offered tips on modifying your routine to help your heart and prolong a happy life. If you only look to one place, trust the American Heart Association www.heart.org. Prediabetes and Heart DiseaseWhats your blood sugar level? If you dont know, you should find out from your doctor if youre not already monitoring it yourself. You could be pre-diabetic without knowing it or showing any symptoms. Theres a good chance you could avoid becoming diabetic and reverse your pre-diabetic blood sugar to normal with relatively little change to your diet and a slight increase inyour activity. Diabetes has long been linked to heart disease, but recent studies suggest that reversing prediabetes is also linked to fewer heart attacks and strokes. [Reversing Prediabetes linked to fewer heart attacks, strokes, heart.org, Jan. 26, 2021.]While youre at it, get your cholesterol tested and routinely monitor your blood pressure.If youre worried you might be at risk for heart disease, ask your doctor to perform a simple cholesterol test to let you know if youre at risk and should adjust your diet. Home blood pressure monitors are not expensive, theyre digital, and theyre easy to use. Blood pressure stations are common in supermarkets now, and you can also check your weight and pulse.Womens Heart HealthWhy the emphasis on womens heart health? The American Heart Association tells us that cardiovascular disease is the No. 1 killer of women, causing 1 in 3 deaths each year about one woman every minute. They devote an entire website to womens heart health: Go Red for Women (www.goredforwomen.org). Here are just a few of the common misconceptions about womens heart health:Myth: Heart disease is for men, and cancer is the real threat for womenFact: Heart disease is a killer that strikes more women than men and is more deadly than all cancer forms combined. While one in 31 American women dies from breast cancer each year, heart disease is the cause of one out of every three deaths.Myth: Heart disease is for old peopleFact: Heart disease affects women of all ages. For younger women, the combination of birth control pills and smoking boosts heart disease risks by 20 percent. Heart defects are more common than you might think: 1.3 million Americans alive today have some form of congenital heart defect and at least nine of every 1,000 infants born each year have a heart defect. Even if you live a completely healthy lifestyle, being born with an underlying heart condition can be a risk factor.Myth: I run marathons no way I could be at risk.Fact: Factors like cholesterol, eating habits, and smoking can counterbalance your other healthy habits. You can be thin and have high cholesterol. The American Heart Association says to start getting your cholesterol checked at age 20. Earlier, if your family has a history of heart disease.Age and Heart HealthMany things, like wine and most people, grow better with age. The heart, however, takes more tending than a glass of fine wine. Avoid things that weaken your heart beyond the normal aging process. These are the usual suspects: smoking and tobacco use, lack of exercise, diet, alcohol, overeating, and stress. Some preexisting conditions you cant control: irregular heartbeat, congenital (inherited) heart defects, sleep apnea (although this may be a product of obesity or alcohol consumption).Viruses and MyocarditisMyocarditis is an inflammation of the heart muscle mostly caused by a virus, including COVID-19, and can lead to left-sided heart failure. The left ventricle of the heart is the part that pumps oxygen-rich blood back to the body. This valve tends to stiffen with age. Thats one of the many reasons why age combined with a preexisting condition puts you at greater risk of death from COVID-19. Even survivors of the novel coronavirus infection can sustain permanent heart damage. All people must protect themselves and others from COVID-19 by observing precautions, not just because of its immediate lethality but also because of its impact on the heart, known and unknown.How to Start with Your HeartThe factors involved in heart health and the onset of heart disease are many, varied, and complicated. But the common preventions (listed here, from the Mayo Clinic) are simple. You probably already know them by heart, so to speak:Not smokingControlling certain conditions, such as high blood pressure and diabetesStaying physically activeEating healthy foodsMaintaining a healthy weightReducing and managing stressThose may seem like six significant challenges, especially if you take on all six. But you should notice something else about them. Almost every one of them can affect the other five. So, if you pick one, youll find it easier to take on the next one. People who quit smoking usually discover that they have more energy within the first week, and exercise becomes easier. A little exercise and switching out one unhealthy food will help with weight, stress, blood pressure, and diabetes. Easy does it, especially if youre 65 and older. Youve spent a whole life learning one way. You can take your time. Learn to enjoy your healthier heart. But start today.First, Get a Checkup!Most of the questions this article has raised in your mind (Whats my blood sugar level? Whats my blood pressure? I used to smoke am I at risk?) can all be answered in a single doctors visit with simple lab work done a few days before. Schedule it now, before you start a program of exercise and diet. And schedule a regular exam per your doctors recommendation. Relieving the stress of not knowing will be a good start on your way to a healthier heart.
American House Senior Living Communities provides exceptional senior living options in Sarasota, Florida. Our community is located at 4540 Bee Ridge Road and offers a range of living options, including Independent Living, Assisted Living, Living Well Memory Care, and Respite Stays.At American House Sarasota, we pride ourselves on creating a warm and welcoming environment where residents can age in place with dignity and comfort. Our community is situated on 18 wooded acres, offering a serene setting while being conveniently close to Sarasota's white sand beaches, cultural attractions, and shopping districts.Our award-winning SUN Program sets us apart, offering engaging activities, helpful services, and a long list of amenities designed around our residents. Whether you're looking for a maintenance-free lifestyle or seeking a supportive environment for a loved one, American House Sarasota has everything you need.Experience luxury senior living at its finest. Schedule a visit today to see why we were awarded Best Senior Living in Sarasota, FL in 2023. Call us at (941) 306-4030 or visit our website to learn more and download our Visitation Policy.
American House Senior Living Communities provides exceptional senior living options in Sarasota, Florida. Our community is located at 4540 Bee Ridge Road and offers a range of living options, including Independent Living, Assisted Living, Living Well Memory Care, and Respite Stays.At American House Sarasota, we pride ourselves on creating a warm and welcoming environment where residents can age in place with dignity and comfort. Our community is situated on 18 wooded acres, offering a serene setting while being conveniently close to Sarasota's white sand beaches, cultural attractions, and shopping districts.Our award-winning SUN Program sets us apart, offering engaging activities, helpful services, and a long list of amenities designed around our residents. Whether you're looking for a maintenance-free lifestyle or seeking a supportive environment for a loved one, American House Sarasota has everything you need.Experience luxury senior living at its finest. Schedule a visit today to see why we were awarded Best Senior Living in Sarasota, FL in 2023. Call us at (941) 306-4030 or visit our website to learn more and download our Visitation Policy.
American House Senior Living Communities provides exceptional senior living options in Sarasota, Florida. Our community is located at 4540 Bee Ridge Road and offers a range of living options, including Independent Living, Assisted Living, Living Well Memory Care, and Respite Stays.At American House Sarasota, we pride ourselves on creating a warm and welcoming environment where residents can age in place with dignity and comfort. Our community is situated on 18 wooded acres, offering a serene setting while being conveniently close to Sarasota's white sand beaches, cultural attractions, and shopping districts.Our award-winning SUN Program sets us apart, offering engaging activities, helpful services, and a long list of amenities designed around our residents. Whether you're looking for a maintenance-free lifestyle or seeking a supportive environment for a loved one, American House Sarasota has everything you need.Experience luxury senior living at its finest. Schedule a visit today to see why we were awarded Best Senior Living in Sarasota, FL in 2023. Call us at (941) 306-4030 or visit our website to learn more and download our Visitation Policy.