Health & Wellbeing  •   Published 09/01/2023  •  Updated 12/01/2024  •  By Emma Breedon

Top 8 Recommended In-Home Exercises for The Elderly

Home exercise for elderly

There are numerous ways for retirees who are elderly to maintain their health. Among them, exercise is one of the best ways to stay healthy.

Exercises are suitable for everyone; however, knowing the best exercise for the elderly can be a challenge. It is not advisable to engage in any kind of exercise. There are different factors influencing the best-suited exercises. Among those factors are health conditions, age, and surgery.

Regardless of age, it is best for everyone to remain active. The elderly are not an exception. As we age, we are more likely to be challenged with many diseases, which can be difficult to deal with; however, staying engaged in exercise is one way of reducing the risks of attacks by some of these diseases. In that case, when the elderly engage in active exercise, it is to their significant benefit.

You can engage in a variety of exercises in the comfort of your home, from everyday routines to aerobic exercises. Participating in these exercises is about being able to work out in a way that is beneficial to you. This article discusses some of the best exercises for the elderly that can be done at home.


1. Standing

Standing by elderly
Regular standing is an exercise for the elderly, as easy as it may sound, it is essential. Make standing up a habit during the day rather than sitting all day long. At least once an hour, stand up for a few minutes, then go back to sit.

It might be difficult for some elderly people to stand up, especially on their own, without support. However, try as much as possible to push yourself up from a chair without the help of a walker. While standing up, straighten your knees and ensure you are putting on your weight. As part of the exercise, lean forward in that standing position. Repeat this exercise as many times as you can.

2. Walking

old woman walking
Walking is one of the easiest and most convenient ways for the elderly to exercise. It isn’t strenuous, and it’s also a fun way to keep yourself engaged. You can walk around slowly as you move, at a comfortable pace. If possible, do this every day.

Alternatively, you can take it up a notch by marching. Combined with the standing exercise, this exercise is useful. As you try standing straight on your own, move your knees into a marching position. Do so gently. Try this exercise as a daily routine. Depending on how high you can lift your knees, it may be difficult to stand without support; however, that will not stop you from this exercise, as you can hold onto something while lifting your knees.

3. Yoga

yoga by elderly
Yoga is well known for its ability to build up and improve a person’s health, mood, posture, and sleep. It is an essential exercise for the elderly. Many people are used to yoga classes, but classes can be held at home. Signing up for a class can be efficient. Thankfully, in the era of YouTube and the internet, it is now easier than ever for the elderly to do yoga at home using a YouTube guide video.

4. Chair Exercises

Sitting in a chair is as simple as it sounds, but did you know that you can engage in many activities while seated? You can roll your feet or your hands. You can move your arms slowly and your toes gently from the comfort of your seat. Additionally, you can do these exercises while reading a book, a magazine, or watching television. Make a routine out of simple and enjoyable chair exercises.

5. Arm Curls

This exercise is best suited for strengthening muscles. It is a slow exercise where you move your arms, which you can do while standing or in the comfort of your seat or bed. There are many arm strength exercises at home for the elderly, including training with dumbbells or jugs of water. Slowly lift your arms and bend your elbows inward and outward repeatedly and gently.

6. Leg Raises

Leg raises by an old woman
This exercise will help build muscles. Lifting your legs helps stretch your hips and back. You can do this with support. If you cannot manage, hold onto a chair or something stable. With a straight back, lift your legs one after the other up and down as many times as possible.

7. Pilates

Pilates by senior woman
Pilates is a low-impact exercise that helps improve core strength, flexibility, and posture. The elderly can do pilates from the comfort of their homes using videos found online as a guide. Regular Pilates activities help to enhance muscle strength, balance, and posture. These exercises may help the elderly improve concentration, maintain a healthy weight, and reduce anxiety. Regularly engaging in any or all of these exercises will promote better physical and mental well-being.

Some different Pilates exercises that the elderly can try include:

  • Leg circles – This exercise helps to improve flexibility in the legs of elderly people. While laying on their back, lift one leg and circle it around, first in a clockwise direction and then in a counterclockwise direction.
  • Chest stretch – This is done by arching your chest forward while standing or sitting on your chair. Place both hands behind your head and push forward on the arch.

8. Resistance Band Workout

Resistance Band Workout by seniors
Resistance bands are excellent for adding difficulty to the elderly’s exercises. This exercise is cost-effective. All you need is a resistance band and you can do various exercises. Some resistance band exercises include bicep curls, tricep extensions, seated rows, and more. All of this can be done from the comfort of your own home. Resistance bands are great for elderly people because they provide enough tension without putting too much strain on their bodies.

Conclusion

These exercises will help you stay fit in your later years. They will improve your flexibility and strength, which are necessary for regulating your blood sugar levels and maintaining your body’s health in old age. Exercise needs consistency; it is imperative to apply the routine to maintain beneficial outcomes.

For a quick recap of all the exercises, here’s the list of exercises for the elderly:

We hope you enjoy these eight exercises for the elderly. If so, please share this article with your friends and family. Check out our blog as well for more information like this. Thank you!


Sources:

UK Care Guide
Age UK
In-Home Care
Senior Lifestyle

About The Author


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Emma Breedon

Emma joined Telecare24 whilst the company was in its infancy and has been vital in shaping the service into what it is today. As Customer Care Manager, Emma epitomizes the company's core values and pr... Read More

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