Four Types of Exercises that Improve Older Adult Health and Physical Abilities

Author

Whitsyms In-Home Care - Sarasota

Posted on

Feb 07, 2022

Book/Edition

Florida - Sarasota, Bradenton & Charlotte Counties

share-this
Share This
For more information on the author, Whitsyms In-Home Care, CLICK HERE!
Did you know that a well-rounded fitness routine is just as important as a well-rounded diet to maximize an older adults health and physical abilities? While older adults who remain active throughout aging reap several health and wellness rewards, research has shown that its important to include endurance, strength, balance, and flexibility exercises for the maximum health benefits.
To help older adults incorporate physician-approved exercise as part of their weekly routine, the senior care experts at American, Advocate and Whitsyms In-Home Care, share more information about each of these four fitness categories.
Endurance Exercises
Endurance or aerobic exercise is designed to increase breathing and heart rates, improve health and overall fitness, and provide stamina for everyday activities. Endurance activities improve heart and lung health and can prevent various diseases and health conditions that are common in older adults, such as colon and breast cancers, diabetes, heart disease and others. Aim for at least 150 minutes of endurance activity per week and try to spread activities throughout the day to avoid long stretches of sitting or inactivity. Examples of exercises that build endurance include:

Yard work (raking, mowing, pulling weeds, etc.)
Brisk walking or jogging
Dancing
Swimming
Biking

Strength Exercises
Strong muscles help older adults remain independent by making day-to-day activities such as climbing stairs, carrying groceries, and getting up and down from a chair easier. Strong leg and hip muscles help with balance and can reduce the chance of falls. Older adults can build strength through weights and resistance training and should aim to target all major muscle groups at least two days per week. Examples of strength exercises include:

Lifting handheld weights or bottles of water
Carrying groceries
Using resistance bands
Wall pushups
Gripping a tennis ball or small rubber ball

Balance Exercises
Falls are a leading cause of injury to older adults. Increasing lower body strength in combination with balance exercises can reduce the risk of falls and help older adults remain confident and independent. When working on balance, its important to start slowly and to have a sturdy chair or person nearby to hold onto to ensure safety. Balance exercise examples include:

Standing from a seated position
Tai Chi a form of exercise that involves gentle, flowing movements
Standing on one foot
Walking heel to toe
Side leg raises
Marching in place

Flexibility Exercises
Increased flexibility also helps older adults continue to complete a variety of day-to-day activities safely and independently, such as reaching down to pick something up and looking over the shoulder when backing out of a parking space. The best time to do flexibility exercises is after completing endurance or strength exercises because muscles are warmed up. Stretching exercises also help ease stiff joints and provide greater range of motion, making it easier to move. Theseflexibility exercisescan be completed standing or seated:

Overhead stretch Standing with feet hip-width apart, raise hands overhead and interlace fingers. Gently pull arms to the left, holding for 10 30 seconds, and then repeat on the right.
Shoulder stretch Standing with feet hip-width apart, reach your left arm across your body. Place your right hand on your upper left arm, gently drawing your right arm closer. Hold for 10 30 seconds, and then repeat on the right.
Triceps stretch Standing with feet hip-width apart, raise your arms overhead and bend your left arm so that it is behind your head. Place your right hand on your right elbow and gently pull your right arm in, holding for 10 -30 seconds. Repeat with your right arm.
Hamstring stretch Place your left heel on a bench or other slightly elevated surface. Extend your leg straight with toes pointed up. Without rounding your lower back, gently hinge forward from the hips until you feel a comfortable stretch. Hold for 10 30 seconds and repeat on the right leg.

Helping older adults remain independent, active, and engaged in their local community is a top priority for thereferred care providersat American, Advocate and Whitsyms In-Home Care. OurFlorida companion care servicescan be customized to meet the specific needs of each individual offering help and encouragement with everything from daily exercises and meal preparation to friendly companionship and accompanied transportation for social outings, and much more.

Other Articles You May Like

A Special Visit: Meals on Wheels America President & CEO Joins Florida Chapter Conference

It was a momentous occasion in Bradenton on May 1, 2025, as we welcomed a very special guest  Ellie Hollander, President & CEO of Meals on Wheels America. Her visit was more than ceremonial; it was a heartfelt celebration of community, service, and the vital work being done across Florida to nourish and support our seniors.Ellie flew in from the Washington, D.C. area as the keynote speaker for the Meals on Wheels Florida annual conference, proudly hosted this year by Meals on Wheels PLUS of Manatee. Ellies schedule was packed, but that did not stop her from doing an interview with MySuncoast ABC-7 telling viewers how critical the meal program is to our homebound seniors. Next, Ellie hit the road and delivered meals to some of our senior clients and talked with our volunteers. Ellie also stopped by our Friendship Dining Center program, and participated in a music game the clients love.The Members of the Florida Chapter of Meals on Wheels America named Maribeth Phillips, our President & CEO, as their Board President earlier this year. Maribeth invited Ellie to attend and kickoff the conference. Ellie shared valuable insights with the members in attendance, and her words reenergized the room!The conference included meal providers from across the state, with over 20 different organizations attending. Attendees also heard from Bob Blancato, Executive Director of NANASP, also from Washington, D.C.; Bradenton Police Detective, Jim Curulla on senior scams; Sandra Tapfumaneyi, Chief of Emergency Management Sarasota; Louise Gallagher on Senior Mental Health; and Jennifer Huber from FPL. Chef2Home provided a delicious breakfast and lunch.We are proud to be part of the national network of Meals on Wheels America and grateful to be a part of the state-wide chapter, Meals on Wheels Florida, both working every day to ensure no senior goes hungry.

Help Fight Summer Hunger in Manatee County

As summer approaches, many children in our community are looking forward to sunshine, fun, and time with friends. But for far too many, summer brings something else-hunger.When school cafeterias close for the summer, thousands of local children lose access to the nutritious meals they depend on. Families already struggling to make ends meet are faced with even more pressure. The emotional toll is real. No parent should have to worry if they can feed their child, and no child should go to bed with an empty stomach.At The Food Bank of Manatee, we are stepping up to meet the need. We partner with over 100 local food pantries across Manatee County to reach the families who need us mostbut we cant do it alone.This summer, our goal is to provide: 22,500 meals each week across the 9-week summer break. Thats more than 200,000 meals for children and familiesand every dollar makes a difference.Just $15 provides 10 meals; $30 provides 20 meals; a gift of $150 will provide 100 meals!We know that many in our community want to make a difference. With your support, we can ensure no child goes hungry during the summer months.Please consider making a gift today and sharing this message with others who want to help too. A link to our page is below. A $25,000 Matching Gift to feed children this summer has been offered by an anonymous fund at Manatee Community Foundation. Gifts will be matched $1 for $1 up to $25,000.The Food Bank of Manatee is the only food bank based in our county. We anticipate continued need as families look for nutritional support. Your help matters now more than ever! Please give today!Together, we can bring relief, peace of mind, and full bellies to those who need it most.

Celebrating the Heart of Our Mission: Volunteer Luncheon Honors Our Outstanding Volunteers

On Monday, April 7, 2025, we had the joy and honor of hosting our annual Volunteer Luncheon, a heartfelt celebration dedicated to the incredible individuals who make our mission possible each and every day. Held in a spirit of gratitude and community, the event brought together volunteers with over 100 hours of service for a beautiful luncheon provided by Metz Chef 2 Home. The highlight of the event was the presentation of awards to several outstanding volunteers who have gone above and beyond in their service. From delivering meals with a smile to lending a helping hand wherever needed, these volunteers embody the true spirit of giving.The 2025 award recipients included:Champions Circle: Ten Years of ServiceDan WilhelmChampions Circle: 300+ Hours of ServiceTerri HillChampions Circle: 300+ Hours of ServicePat McDonaldOutstanding Food Bank Volunteer: Terri HillOutstanding Volunteer Ambassador: Veronica Brandon-MillerOutstanding Youth Volunteer: Jonathan MaassenMost Generous Group Ambassador: Lakewood Ranch Elks LodgeOutstanding Volunteer Group: First WatchOutstanding Administrative Volunteer: Barbara BrownOutstanding Friendship Dining Center Volunteer: Pam O ConnorOutstanding Car Loader: Charlie GunnOutstanding Warehouse Volunteer: Lana PaulRookies of the Year: Jeff and Christy MohlerOutstanding Daybreak Adult Day Center Volunteer: Larry BreidenbachOutstanding Telephone Reassurance Volunteer: Reina HuertaVolunteer of the Year: Terri HillTo every volunteer who gives their time and heartthank you. Our Volunteers are the reason we are able to serve our neighbors in need with care, dignity, and hope. We look forward to another year of making a difference together.

Local Services By This Author

Whitsyms In-Home Care

Non-Medical 677 N. Washington Boulevard, Sarasota, Florida, 34236

Whitsyms In-Home Care, Advocate In-Home Care, American In-Home Care, and CareTime In-Home Care constitute American In-Home Care LlC, the largest nurse registry in Florida, which, allows us to offer quality home care services to more than 92% of the population over age 65 in Florida.

Whitsyms In-Home Care

Home Health 677 N. Washington Boulevard, Sarasota, Florida, 34236

Comprehensive In-Home Care referral services by Whitsyms In-Home CareWhitsyms In-Home Care, Advocate In-Home Care, American In-Home Care, and CareTime In-Home Care constitute American In-Home Care LlC, the largest nurse registry in Florida, which, allows us to offer quality home care services to more than 92% of the population over age 65 in Florida.Our Commitment to Quality and Personal CareWe use our scale and scope of brands to provide you with the best infrastructure, processes, and resources in the industry while maintaining a local, personal, and reachable presence. Our dedicated, local Client Care Teams are available 24/7 to support you with any questions or needs.Our ServicesCompanion CarePersonal CareLive-In CareAlzheimers CareRespite CareAssistance with Daily ActivitiesPersonalized CareWe offer a free in-home consultation to identify your loved ones interests and care needs, and we guarantee a match with a care provider. If youre not satisfied with your care provider for any reason, we will refer another. Our dedication to offering affordable, personalized in-home care ensures that your loved one receives the best possible support tailored to their unique needs.