Throughout our lives, we need to eat well and keep healthy. However, in later life our bodies can begin to struggle. As such, it is crucial that we are exercising regularly. For older adults, simple daily exercises are necessary for building strength. This, in turn, can help keep you safe at home. With this in mind, we have compiled a list of 5 daily exercises for older adults.
Benefits of Daily Exercise
Physical fitness is important regardless of age. However, as we get older our bodies become less efficient. Muscles can begin to deteriorate, and it becomes more challenging for us to build them up again. Furthermore, our bones can become weaker, or we may develop arthritis, making us more susceptible to injury.
By engaging in daily exercise, you will slow down the impact of age. Using our muscles for more than just sitting down and standing up keeps them active and healthy. You will see an improvement in your balance and will find yourself feeling more energetic.
These benefits all come together to support your independence. Better balance and stronger muscles reduce the likelihood of falls, which is sure to boost your confidence. By committing to daily exercise, you are improving your ability to perform everyday tasks without aid.
Daily Exercises for Older Adults
When we think of exercise, our minds often turn to strenuous activities such as running or weightlifting. Whilst these are certainly good forms of exercise, in later life our bodies may not possess the necessary strength or endurance. Furthermore, some exercises require days of recovery and are not suitable to be done daily. However, if you are interested in pushing yourself, consider these fitness trends.
The following 5 examples of daily exercises will not strain your body but are guaranteed to boost your fitness.
Walking
This is a straightforward exercise that almost anyone can do. Not only does it get you moving around, but it can have a positive impact on the mind too. Walking can improve your memory and concentration. Even a ten minute dawdle around the garden can keep you healthy.
However, the best improvements to your health will come from a lengthier walk outside of your home. The Health Service Executive (HSE) recommends that adults do at least 150 minutes a week of moderate physical activity, such as a brisk walk. A further benefit of walking is that it can be done with friends. Not only will the company put your mind at ease if you feel unsteady along the way, but it is the ideal opportunity for some socialisation.
A walk to the shops or around the park could do wonders for your wellbeing.
Chair Yoga
Whilst it is important that you get up and move around, it is possible to do some daily exercises whilst sitting. Chair exercises are ideal for older adults with limited strength or mobility. Moreover, they will help you to build up your strength, allowing you to move around more in future.
A popular choice of chair-based exercise is chair yoga. This is a low-strain form of exercise that improves muscle strength, mobility, and flexibility. By remaining seated, this form of daily exercise also puts less stress on your joints and bones. You may also find that taking some time every day to do chair yoga improves your sleep.
Chair yoga is easy to get into, and there are plenty of resources online to help you get started. Watch this video about chair yoga for some ideas of how to get started.
Arm Curls
If you feel like you lack strength in your arms, performing some arm curls as part of your daily exercises can have fantastic benefits. Plus, you can do arm curls without getting out of your chair. All you need is a weight that you can grip. This could be a dumbbell or a bottle of milk.
Arm curls help you to strengthen your muscles with slow arm movements. You simply lift your weight, bringing it up as far as you can. The goal is to raise your hand towards your chest, bending at the elbow.
You will want to do this a few times every day to achieve results. Ensure you do not strain your muscles and take a break if you think you are struggling. If your chosen weight proves too challenging, find a lighter alternative.
Leg Lifts
Building up your leg strength is just as important as keeping your arms strong. Leg lifts rank among the best daily exercises for improving the muscles in your legs and lower back. Furthermore, this exercise does not require any special equipment. All you need is a sturdy chair.
To perform a leg lift, stand up and hold the back of your chair. Ensure you are steady, and your chair is not likely to shift. Keep your back straight, and then lift your leg up and out to the side. Hold it in place for a few seconds, and then move your leg back into place. Repeat with the other leg.
It helps to continue until you feel you are tired, though do not push yourself too hard. If you feel any pain stop immediately and take a break.
Water Aerobics
This is an exercise that you may struggle to do daily, as it is dependent on access to a pool. However, water aerobics are perfect for helping you get fit and healthy. This is mainly because the buoyancy offered by exercising in water takes weight off your joints and bones.
Furthermore, exercising in water provides additional resistance. We all know how much harder it is to walk in water than on land. This added element means that exercising in water can help you to build up muscles without putting too much strain on them.
You can also couple exercise in the water with other activities. For example, you can use weights to build up additional strength in your arms.
Staying Safe with LifeConnect24
Engaging in daily exercises is important for your continued wellbeing. Building up your strength can help you to maintain your independence. However, it is important to be mindful of your limits. If you feel you need extra support around the house, a personal alarm provides additional peace of mind.
Help is available at the press of a button. Our response team will speak with you to determine the nature of the emergency and inform your emergency contacts. If necessary, they will also alert the emergency services.
To find out more about our reassuring service, you can contact our friendly team on our toll-free number, 1 800 937543.
Editor’s Note: This article was updated on 18th April 2024 to reflect current information.
