Improving mobility is a key component of senior care. Simple workouts, such as walking and stretching, are common techniques for increasing strength and preserving balance. If you’re not currently using a routine, it's best to start slowly and build stamina. Here’s a closer look at some simple way to start. 

4 Easy Exercises for Seniors

1. Heel Raises

Stand with your feet flat on the floor and back straight. Gradually lift the heels off the floor and balance on the balls of your feet. Go as high as possible and slowly come back down. 

If you feel comfortable, try raising your arms until they’re parallel to the floor. Repeat at least three to eight times and keep a chair nearby for additional support. 

2. Chair Squats

Squats are useful for tightening the glutes and strengthening the knees. The chair modification is much easier on the body and will allow you to straighten up with minimal effort. Start by standing with your back to the chair. Bend your knees until you're sitting down. Slowly straighten back up and repeat up to 10 times to fully work the joints.

3. Shoulder Rolls

Shoulder muscles tend to tighten after sitting in the same position for hours on end. Rather than dealing with the discomfort, try loosening them with a few shoulder rolls. Stand with your back straight and raise one shoulder in an upward direction. Shift it forward and then down to complete the movement. Repeat up to four times before doing so on the other side. 

4. Wall Push-Ups

Weights can be difficult to manage when your hands don’t have a lot of grip strength. Wall push-ups are effective because they strengthen the arm muscles while ensuring you maintain complete balance. Face the wall and press your hands against it, keeping them about a shoulder-length apart. With your back straight, bend the elbows until you’re leaning close to the wall. Ease back into a standing position and repeat up to eight times. 

If you or a loved one requires senior care services, reach out to Senior Health Information Network in Minneapolis, MN. With 20 years of experience in personal home care, their fully licensed staff commits to matching clients with suitable caregivers. They also maintain a wealth of senior care resources so you can make educated decisions for your family. Call (612) 267-8674 to schedule a free consultation, and visit their website for a complete list of services.