There are many simple exercises that are low impact and yet beneficial. These simple exercises can be performed at home to maintain your muscle strength and keep up with your health. Even if you feel that you are not strong enough or limber enough to perform these exercises, an experienced caregiver can help. These are simple exercises that you should be able to do in the privacy of your home.
Here are Some Simple Exercises That You Can Do at Home:
Legs – Squats:
It’s a simple, but effective exercise that you can do at home without the need for any gym equipment. To do a squat properly, you should stand with both feet apart at shoulder width. Bend your knees and lower your body by pushing your buttocks backwards. Make sure that you keep your back straight. Don’t bend more than 90 degrees, so you won’t over-strain your body. Return to your starting position. Squats will help tone your legs, buttocks and even help strengthen your lower back.
Single Limb Stance:
This is a simple balance exercise for seniors where you stand behind a steady, solid chair (not one with wheels), and hold on to the back of it. Lift up your right foot and balance on your left foot. Hold that position for as long as you can, then switch feet.
You’ll need a chair for this exercise. Imagine that you are standing in the center of a clock. The number 12 is directly in front of you and the number 6 is directly behind you. Hold the chair with your left hand, lift your right leg and extend your right arm so it’s pointing to the number 12. Next, point your arm towards the number three, and finally, point it behind you at the number 6. Bring your arm back to the number three, and then to the number 12. Look straight ahead the whole time.
Back Leg Raises:
Stand behind a chair. Slowly lift your right leg straight back – don’t bend your knees or point your toes. Hold that position for one second, then gently bring your leg back down. Repeat this ten to 15 times per leg.
Side Leg Raise:
Stand behind a chair with your feet slightly apart. Slowly lift your right leg to the side. Keep your back straight, your toe facing forward, and stare straight ahead. Lower your right leg slowly.
Stand an arm’s length in front of a wall that doesn’t have any paintings, decorations, windows or doors. Lean forward slightly and put your palms flat on the wall at the height and width of your shoulders. Keep your feet planted as you slowly bring your body towards the wall. Gently push yourself back so that your arms are straight. Do twenty of these.
Calves – Calf Raises:
When doing calf raises, you should stand on a stair and make sure that your heels are over the edge. Lower your heels over the edge, until you strain your calves. Slowly raise yourself up, until you stand on your toes.
These are all simple and easy exercises that anyone can do at home to get in shape, lose weight and stay in better shape.
If you enjoyed this article, please feel free to share it on your favorite social media sites.