Overall wellness means so much for maintaining a long and happy life. And maintaining overall wellness includes keeping our bodies as coordinated and strong as our situation allows. Simple exercises can be done in the home by those in need of residential assisted living. Westlake Village, CA residents can rely on the CAREGivers of Home Instead to help out with a simple in-home exercise routine.
A few simple exercises that will help residents utilizing senior home care maintain their balance include the “sit-to-stand,” the “tandem stance,” the “farmer’s walk,” and the “single-leg stand.” All four will help strengthen the muscles that keep us from falling over, like our ankle and lower leg muscles, and our core muscles.
The Sit-to-stand is exactly what it sounds like. Elderly care residents can have difficulty getting up out of an easy chair, a dining room chair, or even the toilet, without assistance. Keeping the muscles needed to perform this simple motion strong before a problem develops can make all the difference.
So to do this simple exercise one should stand with one’s feet shoulder-width apart, about six inches in front of a chair, like a dining room chair. While keeping your back straight and core tight, slowly bend your knees and push your hips back until you sit back on the chair. You’ll probably want to put your hands out in front of you for balance. Then, stand back up by leaning forward and just pressing down on the back part of your feet, and without putting your hands on your knees to press yourself up. When you’ve successfully stood all the way back up you’ve completed one rep. Try to do two or three sets of ten reps daily.
The next simple exercise is the tandem stance. It is another good exercise for those who need senior care. Westlake Village, CA residents can use this one to maintain their balance long term.
To do the tandem stance, put your arms out to either side and place one foot directly in front of the other, so the heel is touching the toes. Hold onto a wall or other firm object nearby if you need to, but try to hold the position without holding on. Stand like this for 30 seconds before relaxing. Do that five times each day.
Our third simple exercise to help balance and core strength among those seeking “eldercare service near me” is the farmer’s walk. The farmer’s walk gets its name from what a farmer looks like carrying a couple of pails of water or milk. All you need to do this one is a couple of weights and space to walk. Hold a weight in each hand, trying to keep it away from your body. Then, as you walk, keep your shoulders back and your head straight up — imagine a string that extends up through your spine and is pulling you upright. Walk like this for 30 seconds, take a break, and do it again. Do this three or four times daily.
And our fourth simple exercise is the single-leg stand. Being able to stand even for a moment on just one leg is very important. This is true for everyone, including those in senior home care. Westlake Village, CA residents should try this to maintain that balance.
To do this one, simply hold your hands straight out to your sides. If you need to hold onto something for balance do so, but try not to. Now, simply lift one foot off the ground, and for thirty seconds do not let it touch. As with the farmer’s walk, keep your spine straight as though you’re being pulled toward the ceiling. After thirty seconds, put your first foot down, and lift the other foot and repeat the exercise. Do this a few times each day.
Such simple exercises can make a huge difference. For assistance with these sorts of exercises and so much else, those looking for good caregivers for seniors in Westlake Village, CA should trust the CAREGivers of Home Instead. Call today at (805) 429-9789.
