Exercise is one of the best things for seniors. But if your senior parent has arthritis, exercising safely can be difficult. Seniors should always talk to their doctors about what exercises they can do safely before exercising.
Some exercises can be done at home by seniors with arthritis to help them improve their range of motion and flexibility. In-home care providers can help seniors with arthritis by providing physical support and encouragement to exercise.
Starting an exercise routine at home may help seniors with arthritis maintain their ability to move around easily for a longer period of time. It’s always a good idea for seniors with arthritis to have in-home care services, too. Care providers can help your senior parent avoid falls at home.
The Best Exercises For Seniors With Arthritis
If your senior parent’s doctor says it’s ok for them to start some gentle exercise at home, these are the best exercises for them to try:
Range-of-Motion Exercises
Range-of-motion exercises help seniors maintain flexibility in their arms and legs. They can reduce stiffness in arthritic joints. These exercises involve moving a joint through its full range of motion without causing pain:
- Shoulder Rolls: Slowly roll the shoulders forward and backward in a circular motion.
- Neck Stretches: Gently tilt the head to the side, forward, and backward to stretch the neck muscles.
- Wrist Circles: Rotate the wrists in circular motions, both clockwise and counterclockwise.
Bodyweight Strength-Training Exercises
Using body weight to build muscle can help increase the support and stability of the muscles around arthritic joints. Low-impact exercises that target major muscle groups are highly recommended to help seniors improve muscle strength. Some great strength-building exercises for seniors to do at home are:
- Leg Raises: While seated in a chair, lift one leg at a time, holding the position briefly before lowering it back down.
- Wall Push-Ups: Stand facing a wall with hands shoulder-width apart and palms flat against the wall. Slowly lower the body toward the wall by bending the elbows, then push back to the starting position.
- Bicep Curls: Hold a light weight in each hand (or use household items like water bottles) and slowly curl the weights toward the shoulders, then lower them back down.
Flexibility Exercises
Seniors can improve the range of motion of their joints, reduce stiffness, and improve circulation with flexibility exercises. Some recommended flexibility-increasing exercises for seniors are:
- Yoga: Gentle yoga poses and stretches can improve flexibility, balance, and overall well-being. Look for yoga classes or videos specifically designed for seniors or individuals with arthritis.
- Tai Chi: This mind-body practice involves slow, flowing movements that promote balance, flexibility, and relaxation, making it ideal for seniors with arthritis.
- Stretching: Perform gentle stretching exercises for major muscle groups, focusing on areas of stiffness or tightness. Hold each stretch for 15-30 seconds, breathing deeply and avoiding bouncing or jerking movements.
Balance Exercises
Seniors with good balance can reduce the risk of falls at home and lower the risk of injury. Some balance exercises that seniors and in-home care providers can easily do at home are:
- Single-Leg Stands: Stand near a sturdy chair or countertop for support, then lift one foot off the ground and hold the position for 10-30 seconds before switching legs.
- Heel-to-Toe Walks: Walk in a straight line, placing the heel of one foot directly in front of the toes of the opposite foot with each step, like walking on a tightrope.
- Balance Exercises: Use balance boards, stability balls, or foam pads to challenge balance and proprioception in a safe and controlled manner.
An in-home care provider can help seniors maintain their balance and a good physical position while doing these exercises.
If you or an aging loved one are considering In-Home Care in Goodyear, AZ, please contact the caring staff at Blessings! for Seniors Companion Care today. Call (623) 594-0819
Blessings! for Seniors Companion Care is a top provider of home care services in Goodyear, Avondale, Buckeye, Glendale, Peoria, Litchfield Park, Sun City, Sun City West, Tolleson, Phoenix, Youngtown, Surprise, and surrounding areas.
Blessings for Seniors makes it possible for older adults to enjoy the comforts of their own home for as long as possible. We offer a customized care plan that includes services such as; Hourly Senior Home Care, 24-Hour Home Care, Dementia Care, Personal Care and Companion Care. Also ask us about our Veterans’ Home Care program.
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