For the elderly, maximizing strength, balance and flexibility can mean the difference between independence and the need to rely on others for basic needs. With a physician’s approval, the following three exercises can be easily incorporated into a senior’s daily routine to improve his or her physical health:
Hip Flexion, strengthens thigh and hip muscles
- Stand straight, holding tall, stable object for balance.
- Slowly bend one knee toward chest, without bending waist or hips.
- Hold the knee up.
- Slowly lower leg all the way down.
- Repeat with other leg.
Side Leg Raise, strengthens muscles at sides of hips and thighs
- Stand straight, directly behind table/chair, feet slightly apart.
- Hold table/chair for balance.
- Slowly lift one leg to side, 6-12 inches.
- Hold position.
- Slowly lower leg.
- Repeat with other leg.
- Keep back and both knees straight throughout exercise.
Wall Push-ups
- Place hands flat against the wall.
- Slowly lower body to the wall.
- Push body away from wall to return to starting position.
When exercising, always remember:
- Perform each exercise 8 to 10 times for two sets.
- Complete all movements in a slow, controlled fashion.
- Don’t hold your breath.
- Stop if you feel pain.
- Stretch each muscle after your workout.
Click here for a visual guide to these exercises as well as additional exercises for seniors, or call us at 630-323-4665 to learn more about our professional home care services in Hinsdale and the Chicago suburbs.