Blog > Strength Training 101: Adding Activities Throughout the Day

Strength Training 101: Adding Activities Throughout the Day

Keeping up physical strength becomes more crucial for general health and wellbeing as we get older. A healthy lifestyle must include strength training since it increases bone density, muscular mass, and functional independence. Strength training is an easy and fun way for seniors to stay active that they can incorporate into their everyday routine. Learn how how the senior home care team can help.

In this blog post, we’ll look at a few different ways seniors can easily incorporate strength training into their daily routines.

Start With a Morning Routine

Seniors should begin each day with a few easy workouts to strengthen their muscles. For instance, the senior home care team can encourage them to elevate their heels off the floor to complete calf lifts while brushing their teeth. If necessary, they can use the bathroom sink for stability. Additionally, while waiting for the shower to warm up, they can add bodyweight squats by placing their feet shoulder-width apart and leaning their torso back as though they were reclining in a chair.

Strength Training and Chores

Seniors can use chores as an opportunity to strengthen their muscles. However, before they begin, it’s a good idea for their senior home care aide to show them the appropriate lifting techniques. Once they have the foundation down, they can begin strengthening their core muscles when moving heavy objects, such as laundry baskets or groceries. Larger household objects can also be used as improvised weights for exercises like shoulder presses and bicep curls. These things include cans or sacks of rice. For the upper body, seniors can vacuum or sweep.

Seated Exercises

Not all seniors have the ability to move around as much, which is where seated exercises come into play. They are a fantastic alternative for seniors with mobility issues. They can try seated leg lifts, knee extensions, or seated marches as they read or watch TV. For an additional challenge, they can add resistance bands.

Heading Outside

Seniors should make the most of nature’s bounty to enhance their strength training regimen. Walking is an excellent, low-impact workout that strengthens their legs and allows them to breathe in fresh air. For extra resistance, they can incorporate areas that are hilly or downhill. Another great way to work different muscle groups is to garden. Planting, weeding, and digging all help to work the entire body.

Senior Home Care Lake City FL – Strength Training 101: Adding Activities Throughout the Day

Exercising With Others

For maximum advantage, encourage seniors to pair strength training with social activity. They can take a yoga class, dance lesson, or stroll with a neighborhood group. These pursuits foster social connection as well as physical exercise, both of which are essential for mental health. Plus, group classes like yoga or tai chi are great options to improve flexibility and balance as well.

Senior strength training doesn’t have to entail pricey gym subscriptions or intricate programs. Seniors can maintain and increase their physical strength through easy exercises incorporated into their daily routine, which promotes a healthier and more active lifestyle. With the approval of their medical team, along with the senior home care team, they can gain the strength they need to stay healthy and independent.

Sources: https://www.silversneakers.com/blog/household-exercise-props/
https://www.cnn.com/2020/04/24/health/home-workout-exercise-quarantine-wellness/index.html