Staying active is one of the most important steps of an active, healthy lifestyle. Regular physical activity supports strength, balance, and overall health. It’s key to maintaining independence for seniors in assisted living.
To begin, create a structured exercise routine. Then, by combining several exercises like walking, squats, stretches, and more, you can gently work through this routine. Remember to take it slow. Safety should always be a top priority when exercising.
Low-Impact Routine #1 – Warm-up
This routine is ideal for those just beginning their journey to personal fitness. It stretches several muscles and improves overall health and flexibility. This opens the door to more challenging exercises further down the line.
Neck Stretch
Tilt your head gently from side to side and forward to stretch the neck. This motion releases tension that often accumulates in this area, promoting relaxation and reducing stress. Don’t try to push too far in any direction—if you notice discomfort, slow down and take it easy.
Side-to-Side Steps
Step to the side with one foot. Shift your weight to this foot, then return to your original position and move one step the other way.
This basic lateral movement is perfect for preparing the lower body for further exercise. It also helps improve your coordination and stability.
March in Place
Start by marching in place to get the blood flowing throughout the body. This movement elevates the heart rate and warms up the muscles. It’s also helpful for improving coordination and balance. Try marching in place for 3-5 minutes, taking breaks as needed.
Arm Circles
Arm circles are excellent for loosening shoulder joints and muscles. This enhances overall mobility and flexibility.
Extend your arms straight out to the side. Start with small circles going forward—the circle only needs to be a few inches or so at first. After a few rotations, reverse the direction. As your comfort grows, you can extend this to challenge more of your muscles.
Low-Impact Routine #2 – Cardio
Cardiovascular exercises primarily target your heart and lungs. They’re one of the most important groups of exercises for older adults. They offer significant benefits, from stronger heart health to improving your lung capacity.
They’re essential for improving overall fitness, not to mention your mood. As you work through these, your endurance should increase, making it easier to keep up your pace.
Gentle Walking
The easiest cardiovascular exercise is simple. Take a leisurely walk, either inside the community or outdoors. Gentle walking is a fantastic low-impact exercise that fits into any daily routine.
If you want to challenge yourself, you can hold small weights and carefully control your movements. Over time, this boosts upper body strength and overall endurance.
Squats
Squats are a fantastic, low-impact way to strengthen your lower body. To perform this exercise, you begin by standing with your feet shoulder-width apart.
Then, look straight ahead. Keep your weight on your heels and slowly bend at the knees. When they reach a 90-degree angle, hold for a few seconds, then return to your standing position.
It can help to hold onto a chair or counter for support. This exercise improves muscle strength in the thighs and your balance.
Seated Dance
Seated dancing offers a graceful and captivating way to engage in cardio exercise while remaining comfortably seated.
Begin by sitting in a sturdy chair with good posture, feet flat on the ground. Allow yourself to move to the beat of your favorite music with any dance that feels right.
Try to use your arms and feet often. This can be a simple but fun way to improve your coordination.
Modified Marching
Instead of marching in place, try lifting your knees alternately in a controlled, low-impact manner. Raise them high until they’re around 90 degrees from your body.
This alternative march improves balance and coordination. It’s an excellent way to boost endurance without overexerting your body.
Low-Impact Routine #3 – Strength and Balance
Strength and balance exercises are an essential part of a healthy life. These exercises strengthen the muscles needed to stay independent every day. Primarily, they focus on using your own weight as resistance to build and maintain muscle mass.
Wall Push-Ups
Stand facing a wall, with hands placed shoulder-width apart. Lean into it and perform standard push-ups, aiming for sets of 10 in a row.
This builds your upper body strength, primarily in the chest and shoulders. If you notice any discomfort, slow down or take breaks as needed.
Standing Leg Lifts
Stand behind a chair with one hand gently resting on the back. Slowly lift one leg off the ground and hold it for a few seconds before lowering it.
This exercise helps improve balance by strengthening the muscles in your legs. As with other exercises, start slow and stay safe while performing this or any routine.
Marching With Weights
If you want to challenge yourself further during standing marches, try using light weights in each hand. This offers an extra challenge that helps you build muscle while performing a standard exercise.
You can even use ankle weights if desired to strengthen your legs further. These weights all add a small degree of resistance to the exercise, making it more beneficial when performed.
Single-Leg Stand
Stand on one foot, holding onto a chair or wall if needed. Lift your other leg off the ground and hold it for a few seconds. This action improves your balance and stability, which are crucial for staying safe while performing daily living tasks.
Staying Active in Assisted Living
Low-impact exercises are extremely beneficial for seniors in assisted living. They’re a key part of an active, healthy lifestyle.
Your journey to better fitness matters, and our team at The Enclave of Scarborough is ready to help you. That’s why we’re happy to provide all our residents with access to a fitness center. We’re excited to help you in your journey to a healthier you, so schedule a visit with us today!
