A long and happy life means maintaining good overall wellness. And maintaining overall wellness means keeping our bodies as strong and coordinated as we can. Simple exercises can be done in the home by those in need of senior care. Mission Hills, CA residents should rely on Home Instead and our licensed, professional CAREGivers to help with simple in-home exercises.
A few simple exercises that will help elderly care residents to maintain their balance include the “tandem stance,” the “sit-to-stand,” the “single leg stand,” and the “farmer’s walk.” All four will help strengthen the muscles the body uses for balance and posture.
Our first simple exercise is the tandem stance. It is a great exercise for those who need residential assisted living. Mission Hills, CA residents can use this one to maintain their balance for a long time to come.
To do the “tandem stance,” stretch your arms out to your sides and put one foot in front of the other. The heel of one foot should be touching the toes of the other. If you need to, hold onto a wall for balance, but try to stand in this position without holding onto anything. Stand in this position for 30 seconds. Repeat five times a day.
The Sit-to-stand is exactly what it sounds like. One of the biggest problems senior home care residents can have is getting up out of an easy chair, a dining room chair, or even off the toilet, without assistance or grabbing onto something. Keeping strong the muscles needed to perform this simple motion before a problem develops can make all the difference.
To do this simple exercise, stand with feet shoulder width apart, about six inches in front of a chair. You might use a dining room chair. While keeping your back straight and midsection tight, bend your knees slowly and push your hips back, until you’re siting on the chair. You may probably want to put your hands out in front of you for balance, but don’t put them on your knees. Then, to complete the exercise, stand back up by leaning forward and just press down on the back part of your feet. Then, without putting your hands on your knees to press yourself up, keep your shoulders back and stand up. When you’ve successfully stood all the way up you’ve completed one repetition. Do two or three sets of ten reps daily.
Our third simple exercise is the single-leg stand. Being able to stand on one leg even for a moment is very important for everyday tasks. This is true for everyone, including those in senior home care. Mission Hills, CA residents should try this to maintain that balance.
To do this one, start by holding your hands straight out to your sides. You can hold onto something for balance if you need to do so, but try it without. Now, all you do is pick up one foot a few inches. For thirty seconds do not let it touch. Keep your spine straight as though your head is being pulled toward the ceiling. Put the first foot down after 30 seconds, then lift the other foot. Repeat the exercise a few times each day.
Our fourth simple exercise to help balance and core strength among those seeking “elder care service near me” is the farmer’s walk. This exercise gets its name from what a farmer looks like when he’s carrying buckets of water or milk. To do this one, you’ll need a couple of weights of whatever weight you’re comfortable with — even a couple of cans of vegetables — and space to walk around. Hold a weight in each hand. Keep your head straight up and your shoulders back. As you walk with the weights down at your sides, try to keep them away from your body. Walk like this for 30 seconds. Take a short break, and repeat. Do this a few times each day.
Simple exercises like these can make a big difference in your health. And if you need help with exercises like these and other in-home care needs, those looking for good caregivers for seniors in Mission Hills, CA should trust the CAREGivers of Home Instead. Call today at (818) 805-2208.
