Exercises
Time to become your loved one’s very own fitness instructor! Here are activities to help maintain/boost fitness levels for both the caregiver and care-recipient.
Please exercise with caution, being mindful not to exceed your physical limits. Take breaks as needed, and hydrate frequently. Monitor your heart rate and perceived exertion level (how challenging the activity feels). These activities are intended to be fun and stimulating, not aimed at intense muscle growth. If any unexpected issues arise, stop immediately and consult your doctor.
Find a comfortable position, close your eyes, and focus on your breathing. Try not to let your mind wander.
Begin with a simple prompt or affirmation. For example, think about, "How am I feeling today?" or "What made me happy today?" Alternatively, use affirmations like, "I am thankful," and let that phrase resonate as you focus on your breathing. Start with a few minutes of meditation and gradually extend the time.
You and your loved one can try various positions such as sitting next to each other, sitting face-to-face, sitting in chairs, holding hands, or lying down.
The benefits of meditation may bring you peace, ease tensions, reduce negative feelings, rejuvenate you, and more.
Meditation & Deep Breathing
Light stretching or yoga can be as low-intensity as you like.
Be intuitive with your stretches, paying attention to how your body feels to avoid over-exertion or over-stretching. A small amount of tension while deep breathing can do wonders for the body and mind. Try stretching activities in the morning to wake up the body with your loved one, or end the day with stretching to relieve stress. You can also stretch while watching your favorite show or listening to good music.
Tip: Hold each stretch for a set duration, such as three deep breaths, five seconds, or ten seconds, and repeat three times (e.g., hold for ten seconds, repeat three times).
Below are follow-along videos:
Gentle Range of Motion Chair Exercises for Seniors (Arthritis/Limited Mobility/True Beginners)
Stretching/Yoga
Walking
Walking activities like nature walks, window shopping at the mall, or any kind of walk can significantly improve cardiovascular health. Keep a wheelchair or walker nearby if needed. It’s important to be familiar with the walk in case there is uneven terrain.
Tips:
Look for smooth paths
Wear comfortable and safe footwear; make sure it is secured on the foot
Community walking groups may be available in your area
If you and your loved one are inclined to work out, there are plenty of resources available that don't require a gym membership. Check out the links below to get started on your fitness journey.
Workouts
Activity Based Exercises
Activity-based exercises can keep fitness fun and engaging. Discuss common interests between your beloved elderly and yourself, turning shared hobbies into enjoyable activities. Tailoring these activities to match the capabilities of your care recipient is ideal and can be stimulating and entertaining for them.
For example, gardening is a popular activity among older adults. Think of ways to make gardening more accessible for your loved one, such as seating them and bringing materials to them. You can also research adaptable equipment to help them participate in gardening.
If you have any questions or need help tailoring activities, please reach out here.
Here is another resource for gardening.
Gardening includes bending, stretching, endurance, coordination, motor skills and can improve upper body fitness.
Other activity based exercises include:
Tennis/pickleball: adapt by using a balloon and racket/hands/pool noodle/etc
Swimming: check local areas for senior swimming groups
Cleaning: if they enjoy cleaning, it can easily become a workout
Pet ownership: Owning a pet involves physical activity and can make physical activity entertaining
Volunteer work: look into your local area for opportunities
Fishing: utilizes a lot of upper body strength