As we age, staying physically active becomes increasingly important for maintaining mobility, strength, and overall well-being. For elderly parents or those with dementia who may face challenges with mobility and/or cognition, adding gentle home exercises to their daily routine can help improve muscle tone, balance, and coordination. The good news is that you don’t need expensive equipment or a gym membership to help your elderly parent exercise – everyday items found around the house can serve as effective exercise tools.
Chair Exercises for Strength and Flexibility
1. Seated Leg Lifts: Have mom or dad sit comfortably in a sturdy chair with their feet flat on the floor. They can hold onto the sides of the chair for support if needed. They should lift one leg straight out in front, then lower it back down. And then do the other leg. If they can, 10-15 repetitions on each leg will help build the quadriceps and improve leg strength.
2. Chair Yoga: Your elderly parent can practice gentle yoga poses while seated in a chair, improving flexibility and reducing stiffness. They should try simple stretches like seated forward bends, gentle twists, and side stretches. Each stretch should be held for 10-15 seconds; remind them to breathe deeply and slowly throughout.
3. Seated Marching: Sitting tall in a chair with feet flat on the floor, have your senior lift one knee up towards their chest, then lower it back down. Repeat with the other knee. This exercise helps improve lower body strength and mobility. Aim for 10-15 repetitions on each leg.
4. Chair Squats: Mom or dad should stand in front of a sturdy chair with their feet hip-width apart. Then have them sit back into a squat position, lowering their hips towards the chair as if they’re about to sit down. They should pause for a moment, then push through their heels to straighten back up. Aim for 10-15 repetitions to strengthen the quadriceps, hamstrings, and glutes.
Body by Jake’s Simple Exercises for Elderly Parents
Jake Steinfeld of Body By Jake fame, affectionately known as the “trainer to the stars,” is credited with advancing personal training and exercise in the home using everyday items. Here are a few of his go-to home exercises:
1. Broomstick Shoulder Stretch: Your senior should hold a broomstick or long-handled mop behind their back with both hands, palms facing outward. Then they gently lift the broomstick up towards the ceiling, feeling a stretch in their shoulders and chest. Hold for 10-15 seconds, then slowly lower back down. Repeat 5-10 times to improve shoulder flexibility and posture.
2. Milk Carton Bicep Curls: Have your parent hold a milk carton or small object in each hand, palms facing forward. With elbows close to their sides, slowly bend their elbows to curl the objects towards their shoulders. Pause, then, slowly lower them back down. Aim for 10-15 repetitions to strengthen the biceps and improve arm strength.
3. Kitchen Counter Leg Raises: Mom or dad stands facing a sturdy kitchen counter or high table, holding onto it with both hands for support. Then they lift one leg straight out to the side, and lower it back down. Repeat on the other side. Aim for 10-15 repetitions on each leg to strengthen the hip abductors and improve balance.
4. Wall Push-ups: Your parent stands facing a wall, feet hip-width apart. They place their hands on the wall at shoulder height, slightly wider than shoulder-width apart. Keeping their body in a straight line from head to heels, they should bend their elbows to lower their chest towards the wall. Then, push back up to the starting position. Aim for 10-15 repetitions to strengthen the chest, shoulders, and arms.
5. Doorway Stretches: Standing in a doorway with arms bent at 90-degree angles, your parent should rest their elbows on the door frame. Then they gently lean forward into the doorway, feeling a stretch in the chest and shoulders. Hold for 10-15 seconds, then release. Repeat 2-3 times to improve upper body flexibility and posture.
Incorporating these simple home exercises into your elderly parent’s daily routine can help maintain physical function and independence as they age. Make sure they start slowly and gradually increase intensity as they feel comfortable. Consult with your parent’s healthcare professional before starting them on any new exercise program, especially if they have pre-existing health conditions or concerns. Staying active should help them stay healthy, as they enjoy the benefits of improved strength, flexibility, and overall well-being. And make sure you remind them to breathe!
