3 Fantastic Bone-Strengthening Exercises for Seniors
By Lindsey Fancy 9 am on
As your senior loved one ages, it’s critical to maintain his or her bone strength to avoid certain physical conditions, such as osteoporosis, joint pain, and fractured or broken bones. Following a consistent workout program can reduce bone loss in seniors. Exercising on a regular basis increases coordination and muscle strength, lessens the chances of broken bones due to falls, and enhances stamina and muscle tone. Seniors should implement daily exercise regimens designed to build strong bones. Read on for three exercises seniors can do to maintain bone strength.
1. Weight Training
Weight training is an exercise that can help seniors develop muscle mass, increase bone density, manage body weight, and boost metabolism. While it may seem counterintuitive, building strong muscles is a great way to build strong bones. Weight training with light weights can help your loved one build muscle and bone strength without ever leaving home.To start, choose a dumbbell that weighs between 2 and 5 pounds. Have your parent use two dumbbells of the same weight, and assist him or her with several basic weightlifting moves, such as bicep curls, shoulder presses, and squats. Encourage your loved one to try a muscle-strengthening exercise at least two times per week, and gradually increase the weight of the dumbbells as he or she gets stronger.Aging adults who need assistance with exercise can benefit from having in-home caregivers.Homecareexperts are available to provide high-quality care to seniors on an as-needed basis. From assistance with mobility and exercise to providing transportation to the doctor’s office and social events, there are a variety of ways professional caregivers can help your aging loved one continue to live independently.
Encourage your loved one to try yoga, a relaxing exercise that combines breathing control, gentle poses, and meditation. Ease your loved one into doing yoga by trying some beginner poses, such as the mountain pose, chair pose, or child’s pose. With the assistance of a family member or caregiver, yoga can be a fun daily activity that increases flexibility, strength, and balance. By developing these skills, your loved one can prevent falls and injuries and reduce the risk of bone conditions such as osteoporosis.Caring for a loved one can be a difficult task, especially if he or she has preexisting health issues such as weak and brittle bones. Families who find it difficult to care for their aging loved ones without assistance can benefit greatly from professional respite care. Winnipeg, MB, family caregivers who need a break from their caregiving duties can turn to Home Care Assistance. Using our proprietary Balanced Care Method, our respite caregivers can encourage your loved one to eat well, exercise regularly, get plenty of mental and social stimulation, and focus on other lifestyle factors that promote longevity.
3. Brisk Walking
Brisk walking can be an excellent way to get some fresh air while increasing bone strength in the legs and hips. As some seniors have weak ankles, it’s especially important to wear the correct footwear to prevent injury. When walking on flat, even terrain, comfortable sneakers with arch support are sufficient for most seniors. To begin, have your loved one warm up by walking at a leisurely pace, then speed up to a brisk walk after five minutes. During the first few exercise sessions, walk for about ten minutes, and then gradually increase the sessions to thirty minutes as your loved one becomes more comfortable. Regular walks through the neighborhood or on the treadmill at home can reduce joint pain and stave off osteoporosis.Walking outdoors in the sunlight and fresh air is one of the many ways older adults can boost their health and wellbeing. Seniors who want to remain healthy as they age can benefit in a variety of ways when they receive professional elderly home care. Winnipeg, MB, Home Care Assistance is here to help your loved one accomplish daily tasks, prevent illness, and focus on living a healthier and more fulfilling life. To learn about our high-quality in-home care plans, give us a call at (204) 489-6000 today.