Exercise is essential to our health, especially as we grow older. However, exercise must be something we want to do, something interesting and fun. At Angels on Call, our experts in senior care in Pittsburgh, PA, are dedicated to helping seniors enjoy exercise activities. Let’s look at two kinds of exercises they and other experts recommend.
Aerobic Exercises for Seniors in Pittsburgh, PA
Aerobic exercises help improve circulation and raise our energy levels. Experts recommend a minimum of 150 minutes per week, for example, 30 minutes a day, five times a week. Some of the best ones for seniors include,
Walking: A good walk is one of the best forms of cardio exercise an older adult can engage in. It is also something that can be done almost anywhere. In poor weather, you can walk in indoor locations like a mall. In good weather, you can enjoy a walk around your neighborhood. If you live with limited mobility, you can still engage in walking with the assistance of a cane or walker or with the presence of a caregiver.
Nature Walks: Nature walks have all the benefits of walking, with the bonus of getting seniors out around nature. Walking on uneven terrain can help strengthen muscles and balance. A caregiver is an excellent walking partner, ensuring safety and providing companionship.
Cycling: Cycling uses larger muscles, like the quadriceps and hamstrings, increasing blood flow and demand on the heart and lungs. This makes it excellent cardiovascular exercise. You can do it outdoors with a bicycle or indoors on a stationary bike. While cycling places a demand on the lungs and heart, it is otherwise a non-impact activity, so it doesn’t strain joints. Home caregivers can help ensure that seniors who have difficulty with balance can bike safely on a stationary bike.
Strength Exercises for Seniors in Pittsburgh, PA
Strength exercises help build muscle and strengthen bones, which are especially important to seniors who lose bone and muscle mass as they age. When choosing a strength-based exercise, it’s important to consider daily activities and choose exercises to help increase your ability to perform them.
For seniors, leg and back strength are important, as they help maintain balance and ensure that seniors can move from sitting to standing position easily. Three exercises to improve leg and back strength are,
- Sit to Stand – Sit in a chair with enough height that you can stand without using your hands to press down on anything. Move from a sitting to a standing position and repeat ten times. This helps to strengthen your leg muscles.
- Bridge – Lie on your back on your bed with your feet flat on the mattress and your knees bent up. Raise your hips so that your body is straight from your knees to your shoulders, and hold for three seconds. Then lower your body back down. Repeat this ten times. This strengthens your gluteal muscles, which are essential for mobility.
- T-Rows – Hold a resistance band in your hands at chest height. Slowly move your arms apart in a horizontal line until your arms are out and the band touches your chest. Then slowly return to your starting position. Repeat this exercise 10 times. This strengthens your upper back and shoulder muscles, which help you maintain balance and posture.
These exercises help improve strength and circulation, both of which are important for seniors as they age. Depending on your mobility and strength, you can do these exercises alone or with a home caregiver.
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