Safe Exercises You Can Do At Home

Safe Exercises You Can Do At Home

Thursday, June 25, 2020

Are you getting enough exercise?  Regular physical activity is important for seniors because it helps maintain muscle mass, increase bone density, improve balance, posture and flexibility, and more. Fortunately, it’s not hard to get some exercise from the comfort of your own home. 

Any time you start a new exercise routine, it’s important to talk to your doctor. Exercise is meant to help you feel better and enjoy a higher quality of life, continuing to do the things you love and need to do. It’s not meant to cause injury, so make sure you ease into increasing your level of physical activity. When you do exercise, focus on three key areas: strength, balance, and flexibility. Here are some examples of exercises that fall into those three categories.  Please make sure you are able to complete these exercises safely an consider exercising with a friend.

Strength: 

  • Chair Squats can strengthen your lower body. 
    1. Stand in front of a chair with your feet hip-width apart. 
    2. Bend your knees, keeping your chest and shoulders upright. 
    3. Lower your bottom to sit down.
    4. Push your body back up to a standing position. 
  • Wall Push-Ups work your arms and chest.  
    1. Stand in front of a sturdy wall, as close as you need to but up to two feet away. 
    2. Put your hands on the wall directly in front of your shoulders. 
    3. Keeping your body straight, bend your elbows and lean towards the wall. 
    4. Stop when your face is close to the wall, then use your arms to push yourself away from the wall. 
  • Back Leg Raises strengthen your bottom and lower back. 
    1. Stand behind a chair.
    2. Slowly lift your leg straight back without bending your knees or pointing your toes.
    3. Hold that position for one second before gently bringing your leg back down. 
    4. Repeat 10-15 times per leg.  
  • Toe Lifts improve your strength and balance. 
    1. Stand straight, facing a chair or counter.
    2. Put your arms in front of you, placing your hands lightly on the counter or chair for support. 
    3. Raise up on your toes as high as you can. 
    4. Gently come back down, without leaning too far forward on the chair or counter. 
    5. Go up and down 20 times. 
  • Calf Stretches can be done sitting or standing.
    1. To do them standing, find a blank wall. 
    2. Face the wall with your hands at eye level. 
    3. Put your left leg behind your right leg. 
    4. Keeping your left heel on the floor, bend your right knee. 
    5. Hold for 15-30 seconds, then repeat 2-4 times per leg. 
    6. To do them sitting, get a towel. 
    7. Sit on the floor with your legs straight.
    8. Put the towel around your right sole, holding both ends. 
    9. Keeping your knee straight, pull the towel towards you.
    10. Hold for 15-30 seconds, then repeat 2-4 times per leg. 

Balance: 

  • The Single Foot Stand is a little bit similar to standing like a flamingo. 
    1. Stand behind a steady, unmovable chair, holding onto the back. 
    2. Pick up your left foot, balancing on your right foot for as long as you comfortably can. 
    3. Place your left foot down and repeat the exercise with your right foot. 
    4. Work toward being able to stand on one foot for one minute without holding onto the chair. 
    5. You can add to this exercise by lifting your same-side hand over your head before lifting your foot. 
  • Walking Heel to Toe and Marching in Place help keep your legs strong and improve your balance. 
  • You’ll need a chair for the Side Leg Raise. 
    1. Stand behind the chair, feet slightly apart. 
    2. Slowly lift your right leg to the side while looking ahead with your back straight and your toe facing forward. 
    3. Slowly lower your right leg and do the same exercise with the left leg. 
    4. Repeat 10-15 times per leg. 

Flexibility: 

  • Wall Snow Angels open your chest and release tightness from your back. 
    1. Standing about 3 inches from the wall, place your head and lower back flat against it. 
    2. Put your hands at your sides, palms out, with the backs of your hands against the wall. 
    3. With your arms still touching the wall, raise them as high as you can, above your head if possible. 
    4. Repeat a few times, making beautiful imaginary wings!
  • The Head Turn keeps your neck mobile, and it’s a very easy stretch to do. 
    • Sit or stand with your back straight and your shoulders relaxed. 
    • Turn your head slowly to the right until it begins to lightly stretch. 
    • Hold that position before turning slowly to the left. 

No matter what’s going on out there in the world, Parkwood Heights is a great place to live your best life. A lovely community in which to spend your retirement, Parkwood Heights is located just minutes from Victor, Fairport, Farmington, and Canandaigua. Our picturesque, 122-acre senior living campus affords many opportunities to enjoy your time with friends and family while enjoying our scenic setting. Call (315) 986-9100 to learn more about all that we have to offer, or check out our website and reach out if you have any questions.

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Bev Breen
Bev Breen / Resident

Our servers are wonderful!

Dolores
Dolores / Resident

I moved to Parkwood Heights in 2005 because I wanted to live closer to my daughter. The activities department was the deciding factor. I enjoy having so many activities and events to choose from. Also, when calculating my expenses to live in my home or to live at Parkwood, the decision was made easier because the cost was about the same.

Elenore Bulau
Elenore Bulau / Resident

I have no qualms about saying the management staff is excellent – always friendly and will drop everything to listen to you.

Helen Lund
Helen Lund / Resident

The maintenance guys are so friendly and take care of our requests promptly

J. Bieler
J. Bieler / Resident

The drivers are super caring people who always do a good job

Jeannette M.
Jeannette M. / Resident

There is a great variety of activities and the staff are willing to do anything!

Ken and Bev Keyes
Ken and Bev Keyes / Family

Ken and I just want to let you know how much we appreciated having our Uncle in the Enriched Program at Parkwood Heights. His apartment was bright and inviting and the care he received by all the staff was wonderful. He could be independent, as well as cared for in relation to his needs. No matter what the day brought, the staff would tell us they loved their jobs and would always have a smile and a hug for everyone, helping to make each day a better day for those around them.

Norma
Norma / Resident

I've been living at Parkwood Heights since November of 2000. I am so happy here ~ the people are so nice and there is so much to do. If I didn't like it here I'd be a fool.

Rosa
Rosa / Family

Here it is just a little over two weeks since we moved Bruce into Parkwood. I just wanted to tell you how pleased we are with Bruce’s transition and acclimation to Parkwood Heights. The entire staff and residents have been so very welcoming, helpful, and supportive.I see a remarkable difference in Bruce’s energy, health, and his avenues of interest….. We owe this to the eager and affirmative attention everyone at Parkwood has given Bruce over these past two weeks…Oh my gosh, I can’t tell you how relieved, rested, and encouraged I feel since Bruce has joined the Parkwood community….

 

  

 

Tom & Donna
Tom & Donna / Family

On January 19th we moved mom from Florida to New York. We were pleased with Parkwood Heights, from staff to the lovely facility. It was a difficult move for mom at the age of 97 as well as us with the arrangements. From day one, all of our questions were answered and we were guided through the move as easily as possible.

Tom and Nancy
Tom and Nancy / Villa Residents

We had been looking around for about 2 years ... we knew that we wanted a spacious villa ... we came to Parkwood because we wanted to do things and they had just what we were looking for. There are so many activities to choose from, places to go and people to visit with. We love it here.