5 Ways for seniors to stay active with the help of in-home care

Why it’s so important for seniors to stay active

Most of us have heard “eat right and exercise” our whole lives, and we know the general guidelines for living a healthy life, from eating your veggies to keeping stress levels low and getting a good night’s sleep. But for seniors, staying active plays an essential role in both short term and long term health.

In this article we’ll explore why movement and activity is so crucial for staying healthy as we age, share some easy ways to incorporate everyday movements, gentle exercises, and daily activity into your life, plus how flexible in-home care can play a helpful role in making sure you’re exercising in a safe, supported way.

Immediate benefits of staying active for seniors

Movement, whether it’s moving around the house to do tidying and chores, physical therapy as prescribed by your doctor, or just a simple walk in the morning, all contribute to immediate benefits for seniors’ health and wellbeing. Experts say even a single session of physical activity boosts your health (Source: CDC).

Immediate benefits of physical activity for older adults:

• Improves sleep quality
• Reduces anxiety
• Reduces blood pressure

Long term benefits of staying active for seniors

Regular physical activity, even at a moderate level also affects your long term physical and mental health in amazing ways, with significant impact on chronic disease prevention.

Long term benefits of physical activity for older adults:

• Reduces risks of developing dementia (including Alzheimer's disease)
• Reduces risk of depression
• Lowers risk of heart disease, stroke, and type 2 diabetes
• Lowers risk of some types of cancer
• Helps maintain a healthy weight
• Improves bone strength
• Supports improved balance and coordination, reducing the risk of falls

All in all, a regular exercise routine with different types of movement greatly impacts our ability to live independently, longer.

Five simple ways to stay active as you age

There are many ways to reach the goal of 150 minutes of moderate intensity aerobic exercise recommended by experts, but the bottom line is that you should create an exercise routine that works for you (Source: National Institute on Aging). Each of us has different physical needs, personal preferences, and situations that make different types of exercise more accessible or preferable.

Step 1: Start slow and listen to your bodyWhat matters the most when you’re getting started is finding movement and exercises that work for you at your current level of fitness. This is essential so you don’t risk straining or injuring yourself, or even just getting frustrated that your chosen activity feels too hard to do. 

Talk to your healthcare provider for suggestions about where you are and what you’re aiming for. Set goals and talk to your doctor about the best ways to monitor your progress.

Step 2: Choose activities that you enjoy

To find a sustainable movement routine, you have to want to do it—whether you're twenty-five or seventy-five, it’s the same principle. If you enjoy a certain type of activity, find a version of that which works for you at your skill level.

Strong motivation, such as working out with friends, doing your favorite recreational sport, or getting outside, helps you overcome the hurdle of establishing a routine. Even household chores, gardening, or pet care count as physical activities that get your heart rate up and your muscles working, so incorporate those as much as possible too.

Step 3: Do different types of physical activity for different benefits

You don’t have to do the same thing everyday. In fact, you shouldn’t! It’s important to use different parts of your body and work on different types of movement to get the most benefits.

Experts recommend:

• Aerobic activities that get your heart pumping, such as walking, swimming, water aerobics, or dancing
• Strengthening activities that use your muscles, such as carrying groceries, lifting weights, or doing exercises that use your own body weight, like leg lifts or squats

Step 4: Find an exercise buddy or join a group

Staying motivated to exercise on your own can be daunting. Joining a group or taking a class can help you feel comfortable trying something new in a safe, supportive environment, while making some new friends along the way. Community centers, local gyms like the YMCA, senior centers, libraries, local parks, and yoga studios can be great places to find a new weekly activity.

Another option is to do activities with a friend—someone who enjoys the same thing as you, such as jogging, bird-watching, or doing tai-chi in your local park. In-home caregivers or Helpers can also make a great exercise companion, helping ensure you feel safe and keeping you motivated to stick to your routine.

Step 5: Create a consistent routine

Mixing it up and doing different types of activities can help you create a sustainable routine. That doesn’t mean doing a hard work-out everyday, rather find the activities and times of day that work best for you.

If you’re an early riser, do something active every morning after breakfast. Or maybe you meet a friend for an afternoon walk once a week, while the other days you do modified stretches on a chair in the evenings.

Tips for overcoming obstacles to exercise as an older adult

We all have different obstacles when it comes to exercising, and that holds true as we develop sustainable exercise habits as we age. Here are a few tips to help overcome common obstacles to exercise:

• If the weather isn’t good, walk indoors at a mall, grocery store, or library
• Check out online group fitness classes through your local gym, community center, or streaming platform
• Instead of buying weights, use things you already have at home, like gallon containers or heavy books
• Seek out movement that incorporates seamlessly into your life without special classes or equipment, such as household chores, babysitting the grandkids, or gardening
• Exercise when you have the most energy and rest when you need to
• Build your confidence by booking a session with a personal trainer, taking a class, or asking your doctor or physical therapist for exercise recommendations and free resources
• Make sure you choose comfortable, breathable clothing and supportive shoes that are appropriate for the type of activity you’re doing
• Stay accountable to yourself by adding your exercise plans to your calendar, inviting friends, and sharing your plans with your family
• Hydrate before and after you exercise, drinking plenty of liquids to reduce the risk of dehydration. If it’s hot, consider alternatives that allow you to stay in cool, air-conditioned environments

Easy exercises seniors can do at home and how in-home caregivers can help

It’s remarkable how many easy workouts can be done in the home without any special equipment. Many basic exercises can help you improve strength, balance, and flexibility, and can be easily modified to your skill and mobility levels.

Easy to modify home exercises for seniors:

• Chair Squats: Sit in a chair, stand up, and then slowly lower yourself back down as if sitting, focusing on controlled movements.
• Single-Leg Stands: Stand with feet together, then lift one leg and hold for a few seconds, focusing on balance.
• Wall Push-Ups: Stand facing a wall, place your hands on the wall, and slowly bend your elbows, then push back up.
• Marching in Place: Stand with feet hip-width apart and lift one knee as high as possible, then lower and repeat with the other leg, holding onto a chair or counter for support if needed.
• Toe Lifts: Stand with feet flat on the floor, then raise up on your toes and lower back down.
• Shoulder Rolls: Sit or stand and gently rotate your shoulders forward and backward.
• Arm Raises: Stand or sit and raise your arms up overhead, then lower them back down.
• Bicep Curls: Hold light weights (or water bottles) and curl them up towards your shoulders, then lower them back down.
• Knee Lifts: While seated, lift one knee towards your chest, hold for a few seconds, and then lower it back down.

As always, consult your healthcare provider when deciding what types of exercise to start with, start slow, and work your way up to more vigorous exercise.

Safety first: How caregivers can support healthy movement for seniors

In-home caregivers and Helpers are a key part of healthy aging in place and play an important role in helping you safely exercise and do your activities if friends and family aren’t available.

Stay with you while you exercise at home, transportation assistance getting to activities outside your home, do activities with you, such as going for walk, and help you set up and tidy anything you need for your routine, such as setting up a Youtube video, moving furniture to create a clear space to move, assisting with any mobility or transferring needs, and even providing support with physical therapy or rehab care.