Building strength in seniors: Here are 6 simple exercises to do at home

Do you sense that you (or your elderly Mum or Dad) are tiring easily throughout the day, getting short of breath quickly, walking slowly, or generally just feeling weak?

These could be signs of frailty, but there are safe and simple ways to help you feel stronger and more confident. Remember, no matter how old we are, the science tells us that you can still build strength.

Here are six simple exercises that you can help them perform safely at home:

> LEG EXERCISES

Double leg heel-raise

 

1. Stand and hold onto the kitchen bench or a stable surface.
2. Push up on to your tiptoes then gently lower your heels down.
3. Repeat 10 times.

*Ensure your knees are straight and you are not rocking your body during the movement

Standing hip lifts

 

1. Stand and hold onto the kitchen bench or a stable surface.
2. Lift your bent right knee up, as if you are marching on the spot with high knees.
3. Repeat this 10 times on the right leg.
4. Perform on left knee.

 *Ensure you are standing up tall and not slouching

Squats

 

1. Stand shoulder width apart, holding onto the kitchen bench or a stable surface.
2. Stick your bottom out as if you were going to sit down, by bending at your hips and knees into a squat position, then rise up, straightening your knees.
3. Repeat this 10 times.

* Imagine that you’re lowering yourself to sit on a chair, ensure your heels are not off the floor, ensure knees don’t go past your toes, keep your chest upright

Sideways hip swings

 

1. Stand with feet together, holding onto the kitchen bench or stable surface.
2. Swing right leg out to the side and back again (ensure toes stay facing forwards).
3. Repeat this 10 times.
4. Perform on the left leg.

*Ensure you keep your knees straight, stand up tall, avoid leaning to one side

Too easy? Reduce the hand support to challenge your balance or repeat the exercise for more than 10 repetitions.

> ARM EXERCISES

Shoulder elevation

 

1. Starting with your right hand on your lap, keep your right elbow straight, raise your right arm above your head and then slowly lower it.
2. Repeat this 10 times.
3. Perform with left arm.

Tips: Keep the movement smooth and controlled

Forward punching

* PLEASE NOTE: You can do this exercise with or without dumbbells

 

1. Start with your right fist held in front of your chest.
2. Push your right arm forward as far as it can go, straightening the elbow and bring it back to your chest.
3. Repeat this 10 times.
4. Perform with left arm.

Tips: These exercises can be done standing or sitting, but keep your back straight.

Too easy? Repeat more than 10 times or add arm weights (e.g. tomato can or dumbbells if you have them.)

GET UP AND MOVING!

Daily 30-minute walks around the neighbourhood or even just the backyard is very beneficial to maintaining mobility and general fitness.

While the exercises above are beneficial in general for you or someone you care for, a full physiotherapy assessment may be required to help create a home exercise program tailored to suit individual needs and to achieve meaningful goals.

We would love to help you, your parents, grandparents for to smash their goals and stay mobile, safe and happy. Get in touch today with our caring support team on 1300 797 793 to find out how we can help.