Age Active - Simple Exercise Sets For Seniors To Do At Home Part II

Age Active - Simple Exercise Sets For Seniors To Do At Home Part II

15 Apr 2020
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Staying active while cooped up at home may be challenging, but it’s not impossible. As we demonstrated in Part I of the at-home exercise sets, you can always carry out your exercise routines in your homes!

Exercises, especially for the lower body, are very beneficial in improving your physical stamina and your mobility. For seniors looking to maintain and/or improve their independence with better mobility, keeping fit means you can complete daily tasks without needing assistance. 

Building on Part I of our exercise series, we bring you three more exercise sets targeting the muscles and joints of your lower limbs, which are easy-to-do and can be completed in your own homes.

Note: Caregivers for seniors should monitor their physical conditions and tailor the physical exercises accordingly. For seniors who are unsteady or lacking in mobility, caregivers should check with their doctors first before proceeding with the exercise routines. Caregivers can also assist them in their routines.


Thigh Exercises

If you want to maintain a healthy range of motion in your legs, adopt some thigh stretches and exercise to increase strength and flexibility!

Flexibility: Assisted Standing Quad Stretches

  1. Start by standing near a physical support, either a wall or a sturdy chair.  
  2. Place your right hand on the physical support and bend your left knee.
  3. Holding on to your left ankle, gently pull your leg towards your bottom and hold the position for 10 to 15 seconds.
  4. Slowly let go of your left leg and let it rest on the floor. 
  5. Now, place your left hand on the physical support and bend your right knee. 
  6. Holding on to your right ankle, gently pull your leg towards your bottom and hold the position for 10 to 15 seconds.
  7. Slowly let go of your right leg and let it rest on the floor. 
  8. Repeat step two to seven  for two more times. 

Strengthen: Assisted Squats 

  1. Start by standing near a chair for balance and support.
  2. While holding on to the chair, slowly bend your knees as far as you’re comfortable.
  3. Slowly straighten your knees and return to the original position.
  4. Repeat step two and three for seven to nine more times. 

Tip: As you squat, bend your body slightly forward and lower yourself down like you are about to sit on a chair.  

Calves and Hamstring Exercises

To reduce falls and improve balance and mobility among seniors, calf stretches and exercise are highly recommended.

Calf Stretch Against The Wall

Flexibility: Calf Stretch Against The Wall 

  1. Facing the wall, stand one arm length away from a wall with your feet shoulder-width apart.
  2. Place your palms flat against the wall, bring your left leg forward and bend your left knee.
  3. Keeping your right heel firmly planted on the ground, slowly lean forward and bend your left knee slightly more. If you don’t feel a stretch at your right calf, bend your left knee until you do. Hold the position for 10 to 15 seconds. 
  4. Now bring your right left forward and bend your right knee. 
  5. Keeping your left heel firmly planted on the ground, slowly lean forward and bend your right knee slightly more. If you don’t feel a stretch at your left calf, bend your right knee until you do. Hold the position for 10 to 15 seconds. 
  6. Repeat step two to five for two more times. 

Strengthen: Supported Calf Raises

  1. Start by standing near a chair for balance and support.
  2. While holding on to the chair, slowly tiptoe by lifting both heels off the ground. with a straightened back. 
  3. Gently put your heels back on the ground.
  4. Repeat step two and three for 11 to 14 more times. 

Tip: Do this exercise slowly to get the maximum effect on your calves.

Hamstring Exercises

Hamstrings are essential to knee and hip movements, which are necessary motions in walking. Maintain your mobility by incorporating these hamstring exercises:

Flexibility: Seated Hamstring Stretch 

  1. Start by seating on a comfortable surface.
  2. Extend your left leg and cross your right leg. 
  3. Using your left hand, slowly lean forward and reach for your left foot as much as you can without any discomfort. Hold the position for 20 to 30 seconds.
  4. Slowly return back to the original position,
  5. Extend your right leg and cross your left leg. 
  6. Using your right hand, slowly lean forward and reach for your right foot as much as you can without any discomfort. Hold the position for 20 to 30 seconds.
  7. Slowly return back to the original position. 
  8. Repeat steps two to seven for two more times. 

Strengthen: Backward Leg Raise

  1. Start by standing near a sturdy chair for balance and support.
  2. While holding on to the chair, slowly lift your left leg as far back as you’re comfortable. Hold that position for one second.
  3. Gently put your left foot back on the ground.
  4. Now lift your right leg as far back as you’re comfortable. Hold that position for one second.
  5. Gently put your right foot back on the ground.
  6. Repeat steps two and five till you’ve completed them 10 to 15 times.