Many seniors live in the belief that with advancing age, pain or weakness, movement no longer belongs in their lives. However, the opposite is true. It is when we stop moving that muscles begin to weaken and joints stiffen the fastest. The good news is that even seated exercise can work wonders. It keeps the body active, the mind fresh, and greatly enhances the quality of life.
The safe way to better fitness
Seated exercise is the safest way to stay fit without unnecessary risk. The chair provides the necessary stability and support, eliminating the fear of falling. Regular seated exercise brings better blood circulation, reduces swelling, and improves balance and posture at the same time. These factors are key to maintaining muscle strength, and therefore a sense of confidence in normal movement.
Relief for neck and shoulders
It is advisable to start the exercise by relaxing the upper body, as neck stiffness often makes normal activities such as eating or reading difficult. Sit upright and slowly turn your head from side to side to release tension. It is also very beneficial to add a shrug of the shoulders – just pull them up to the ears, pull them back and release with an exhale.
Hand strength and fine motor skills
Strong hands are the basis of self-sufficiency, especially when dressing, cooking or personal hygiene. Seniors can alternate between raising their arms above their head or stretching them out in front of them while sitting, using, for example, a water bottle as a light weight. Let’s not forget the palms either – opening and closing the fist or squeezing a soft ball greatly improves grip.
Legs and blood circulation
Movement of the lower limbs is key to preventing swelling and proper blood flow. It is very effective to alternately extend your legs out in front of you while sitting and hold them in the air for a moment. Equally important is working the ankles, where a slow and smooth circling of the foot to either side helps to get the blood flowing and maintains the ability to walk.
Breathing as a source of energy
The whole set-up should be complemented with breath work, which calms the mind and strengthens the centre of the body. The senior should sit upright and concentrate on taking a deep breath in through the nose and out through the mouth. Placing the hand on the abdomen helps to control proper breathing technique, which in turn energizes and supports speech.
A routine that brings joy
When it comes to exercise, regularity is more important than intensity, so a few minutes a day is perfectly sufficient. A short daily warm-up will yield better results than a long and strenuous workout once in a while. If a caregiver or family joins in the activity and favorite music is played, the duty becomes a pleasant social event.
At Atena, we believe that every senior deserves a dignified, safe and kind autumn of life. Our mission is to connect families with professional caregivers who not only have the experience they need, but also have their hearts in the right place. If you are looking for care based on trust, respect and a human touch, Atena is here to lend a helping hand.
