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It’s Never Too Late to Start Moving! (Doable Exercises for Older Adults in Assisted Living)

Being physically active is essential during all stages of life. Does its importance taper off as we age? No. It remains a key component of self-care because of its ongoing impact on physical health and mental well-being. Studies show that people ages 65 and older who lead active lives are less susceptible to cognitive decline, recurring falls, and diseases like cancer.

Although your physical activities may be more limited than those you pursued in the past, don’t be discouraged!  Even just a regular brisk walk or incorporating extra movements into daily chores can make a difference. These activities can help keep your mind and body strong and stimulated.

Live in a Place That Prioritizes Movement and Activity

Today, many seniors opt to reside in assisted living facilities or elder care communities. Some facilities have on-site gyms with fitness equipment and staff that guide exercise routines and workout regimens.

When looking for an assisted living facility for your older loved one or for yourself, be sure to select one with exercise equipment and regularly scheduled workout sessions and movement classes.

The facility you settle on should promote physical activity and exercise. Even if an independent or supportive care living center lacks state-of-the-art gym equipment, you should still have the option of taking part in regular, organized exercise events.

Four Categories of Movements You Can Try

As vital as it is for you to get exercise, it’s important to first get assessed for your capacity and to get the green light from your doctor. Yes, exercising can cause you to get tired and out of breath, but it shouldn’t cause breathing difficulties. Your doctor will either give you the full go-ahead or will let you know which activities are safe and which ones you should avoid.

The following are exercises that many seniors can do independently, although remember that it’s best to work out with a buddy or a group. If any mishap should occur, someone can help you or go find assistance.

1. Aerobic Exercise

The primary advantage of aerobic exercise is that it gets the blood moving. You can do this type of exercise in an assisted living facility even if the gym equipment is limited.

Another plus is that it’s easy to turn aerobic exercise into a fun activity where you and other residents can socialize at the same time.

Here are some examples of aerobic activities that you can try:

• Walking around the facility’s garden or public areas
• Walking the halls on days when the weather is bad
• Playing badminton out on the lawn
• ●        Easy dancing on Friday nights in a common room

2. Strength Training

Strength training doesn’t require pumping iron. Your assisted living facility simply needs to invest in resistance bands, or, as an alternative, you can do strength training by using your body weight.

Here’s a basic, light muscle movement routine that is effective for older adults:

• Standing or sitting marches. These require no equipment other than a sturdy chair or a wall. Sit on the chair or stand with your back against the wall. You can do these marches by raising your knees, alternating one and then the other. Lift your knees as high as you can but not so high that you feel pain. Repeat several times, rest, then do another set.
• Wall push-ups. Simply place both your hands against a wall and lean your straight body forward, slowly bending the elbows as you get closer to the wall. Push away until you’re standing straight again. Repeat ten times, rest, then do another ten. You can do this anywhere there is a solid wall.

●       Bicep curl. Use weights, water bottles, or cans of soda. For this exercise, you must stand straight with both arms at your sides. Holding the weights, slowly raise your forearms towards your chest, then return them slowly to the dropped position. Repeat several times, then rest, then do another set.

3. Balance Exercises

One of the common reasons older adults are susceptible to falls is because of balance issues. Work on your balance by doing the following exercises.

• Walk as if you’re on a tightrope or balance beam by placing the heel of one foot in front of the toes of the other foot. See if you can do this for ten feet.
• Get on and off a chair without using your hands or arms.
• Stand and balance on one of your legs while raising the other to the side. Repeat while putting your weight on the other leg.
• Practice yoga or tai chi.

For these exercises to be increasingly effective, hold your positions for a little longer every time you practice and incorporate additional movements, like raising an arm.

NOTE: Remember to have someone close by while you do these exercises. Ideally, this person would be a staff member at your assisted living facility.

4. Chair Exercises

Do you suffer from chronic conditions and joint pain? Chair exercises are a low-impact solution to help you incorporate physical activity into your life despite physical limitations.

Sit on an armless chair and try the following.

• Neck stretches. Sit tall with both arms out to your sides. Tilt your head toward your right shoulder, lightly stretching your neck as you tilt your head. Hold this position and slowly drop your left arm down to the side to gently increase the stretch of the neck. After several seconds, release and do the same toward the other side.
• Knee raises. This exercise requires a sturdy chair positioned against a wall. Start by sitting up straight, holding onto the edge of the chair. With slow movements, lift your feet off the floor and up toward your chest. Hold the position for a few seconds, then slowly lower your feet to the ground. Repeat five times. Rest. Do another set.

Summing It Up

Even if exercising was never a high priority in your life, you can change that now. Talk to your doctor and make sure your body can handle movement and light activity, then just add it in slowly. You’re not out to win awards or impress people. You’re just incorporating movement into your routines, getting your blood going, and building a little muscle.

It’s not too late to start. Try out a few of the exercises in this article and go from there!

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