Getting into a regular exercise routine is a challenge at any age. Working out is hard. We don’t have time. We’re too sore from yesterday’s workout. We’ve all made excuses for not exercising; however, frailty and advanced age often make fulfilling an exercise plan even more challenging. The following are some common fitness roadblocks and how to approach them:

• Self-efficacy: Begin slowly with exercises that are easily accomplished and advance gradually. Provide frequent encouragement.
• Attitude: Promote positive personal benefits of exercise and identify enjoyable activities.
• Discomfort: Vary the intensity and range of exercise and avoid overdoing it.
• Disabilities: Consult a personal trainer or physical therapist for specialized exercises for the disabled.
• Poor balance: Utilize assistive devices to increase safety.
• Illness or fatigue: Use a range of exercises and intensities that can match the senior’s energy level.

Learn more about helping older adults stay healthy and independent with exercise.

Overall, the key to continued success with an exercise plan is to make sure the senior feels comfortable and secure with the plan and the exercises. If muscles or joints are sore the day after exercising, too much exercise may have been done. Next time, exercise at a lower intensity. If the pain or discomfort persists, talk to the doctor.

Aunt Ann’s caregivers will work with your loved one’s doctor to develop an effective exercise plan that will increase not only strength, but also independence. Give us a call to learn more about the benefits of daily exercise for seniors and to schedule in-home care services today! San Francisco: 415.974.3530  Peninsula: 650.757.2000

For older adults, staying active often means staying independent. Exercise is proven to have numerous benefits for the body and mind, and can, among other things, help seniors avoid weakened muscles that may lead to dangerous falls in the home. Luckily, with an endless variety of cardio-friendly and strength-building exercises, staying in shape is simply a matter of finding the workout routines that work best for an individual’s functional skills, available resources, and interests.

Provided a physician has given approval, the following are simple strength, balance, and flexibility exercises to do at home.

Hip Flexion, strengthens thigh and hip muscles

1. Stand straight, holding tall, stable object for balance.
2. Slowly bend one knee toward chest, without bending waist or hips.
3. Hold the knee up.
4. Slowly lower leg all the way down.
5. Repeat with other leg.

Side Leg Raise, strengthens muscles at sides of hips and thighs

1. Stand straight, directly behind table/chair, feet slightly apart.
2. Hold table/chair for balance.
3. Slowly lift one leg to side, 6-12 inches.
4. Hold position.
5. Slowly lower leg.
6. Repeat with other leg.
7. Keep back and both knees straight throughout exercise.

Wall Push-ups

1. Place hands flat against the wall.
2. Slowly lower body to the wall.
3. Push body away from wall to return to starting position.

When exercising, always remember:

• Perform each exercise 8 to 10 times for two sets.
• Complete all movements in a slow, controlled fashion.
• Don’t hold your breath.
• Stop if you feel pain.
• Stretch each muscle after your workout.

Here are some more simple home exercises for the older adult with illustrations.

At Aunt Ann’s Home Care, we encourage our senior clients to maintain a daily exercise routine in order to increase strength and flexibility and promote independence. Find out more about how our in-home caregivers can assist your loved one by contacting us at 415.974.3530 or 650.757.2000.