20 Simple Home Exercises For Seniors

Exercise is an important part of maintaining a healthy lifestyle, no matter how old you are. These days, however, many seniors are reluctant to visit the community centers or public gyms where they took exercise classes before Covid. Fortunately, seniors have a wide range of options for exercising at home. But what are the best home exercises for seniors? Well, it depends on what you’re looking for. Below, we’ve created a list that includes a little bit of everything. 

Whether you prefer home exercise equipment, online classes, or you want to mix and match simple exercises to create your own workout, we’ve got you covered. Please discuss it with your doctor before starting any at-home exercise program.

1. Stationary Recumbent Cycling

A recumbent home exercise bike helps provide the benefits of cycling while adding additional fall prevention.

2. Rowing Machine

Rowing is a total body workout that not only strengthens major muscle groups but also increases cardiovascular endurance. 

3. Yoga

Yoga helps to strengthen bones, enhance balance, and improve flexibility. Chair yoga is a great option for those in need of pose modification. Online yoga classes for seniors are a great option, too. 

4. Chair Squats

Chair squats help increase lower body strength, improve balance, and can help restore everyday functioning for those recovering from injuries. 

5. Leg Raises

Leg raises help improve core strength. They can be done seated or standing. 

6. Back Leg Raises

Back leg raises increase lower body and core strength. It’s best to hold onto a chair, table or wall while performing this exercise.

7. Side Leg Raises

Side leg raises increase hip mobility, which helps seniors to improve and maintain balance. It’s best to hold onto a chair, table or wall while performing this exercise.

8. Knee Lifts

This seated exercise increases range of motion around the hips, reducing the risk of falls. 

9. Tummy Twists

Tummy twists increase core strength and aid in stretching the spine.

10. Arm Raises

Arm raises help to improve range of motion in the shoulders. They can be done seated or standing. Light weights may be added for additional strength training. 

11. Wall Push-Ups

Wall push-ups help improve upper body strength, especially in the chest and arms. 

12. Single-Leg Stand

The single-leg stand helps to improve balance and coordination. It’s best to hold onto a chair, table or wall while performing this exercise.

13. Toe Lifts

Toe lifts increase strength in the feet and improve balance.   

14. Shoulder Rolls

Shoulder rolls help maintain range of motion and mobility in the shoulders, which helps to improve everyday functioning for seniors. 

15. Fist Stretch

Opening and closing the fist and stretching the fingers out wide helps to improve strength and mobility in the hand and fingers.

16. Knuckle Bend

The knuckle bend exercise helps to increase range of motion in the fingers.

17. Ball Squeezes

This exercise strengthens the grip, aiding in everyday function and maximizing senior independence. 

18. Slow Neck Rotation

Neck rotation exercises help maintain flexibility and relieve stiffness and pain. It’s important to perform this exercise slowly. 

19. Floor Stretches

Stretching increases joint mobility, improves balance and coordination, and reduces the risk of injury.

20. Chair Stretches

Seniors who have trouble getting down to the ground can benefit from chair stretches, including the seated side stretch, seated hip stretch, seated backbend, and more.

Physical therapy, occupational therapy, and more at Bella Vista in San Diego

If you or a loved one suffers from pain or immobility that’s keeping you from getting the exercise you need to stay healthy, you may be in need of physical therapy. At Bella Vista Health Center, we offer a wide range of health services for seniors at our 5-Star skilled nursing facility. Whether you’re recovering from an illness or injury, or you’re considering joint replacement surgery and know you’ll need physical therapy, we can help. For more information on our services, or to schedule a tour of our facility. give us a call at (619) 644-1000 today.

How Do You Promote a Senior’s Self-Esteem?

Seniors are valuable members of our society, but they may not always feel like it. The challenges of aging can sometimes take a toll on their self-esteem. The loss of loved ones, health challenges, limited mobility, and a loss of independence can lead to feelings of loneliness and irrelevance, symptoms of depression, and a decrease in self-esteem. By paying special attention to the following areas of concern, you can help maximize your loved one’s quality of life and boost their self-esteem.

Social connection

Studies have shown that social relationships are vital to happiness and quality of life for everyone, no matter what age they are. You can help stave off the loneliness and isolation common with older adults by arranging card games, outings, lunch dates, game nights or other activities with your loved one and their friends or family members.  

Active lifestyle

Exercise increases self-esteem by boosting mood-enhancing hormones for the short-term and by helping us feel good about our bodies for the long-term.  Join your senior for regular walks or yoga classes. Or gift them with a membership at a dance school where they’ll not only get the exercise they need, but where they’ll receive the social benefits as well. 

Self-care and good hygiene

Personal hygiene is directly linked to self-esteem. When a person takes the time to care for their teeth, their body, their hair, it says they are worth the time and effort. You can help your senior’s self-esteem by driving them to salon appointments, putting on their makeup before an outing, or making sure they’re stocked up with all the necessary hygiene supplies at home. 

Beautiful clothing

Feeling good about the way you look is not reserved for the young. Older people love to feel attractive too, but unfortunately, many seniors give up on the idea of feeling pretty or handsome. Help your loved one choose clothing that makes them happy, colors they love or fabrics that feel great on their skin, and remind them that there are no rules for what they can or can’t wear just because they’re older. 

A sense of relevance

When the culture is centered around the youth, older people often feel irrelevant, which can have a negative impact on their self-esteem. To help your senior continue to feel relevant and important, include them in family discussions about current events, ask for their opinions and advice about personal matters or things they’re knowledgeable about.  The more a person feels included and involved in the life around them, the better it is for their self-esteem. 

Creativity

Creative activities have been shown to improve brain elasticity in older adults. This means that drawing, painting, ceramics or other creative pursuits help keep the brain fit. They can also reduce stress and anxiety, boost mood, and increase self-esteem. Encourage your senior to sign up for drawing classes at a local community center. Or commit to a weekly date where you set up your easels side by side in the backyard or at local parks.  Just spending time coloring together is a simple creative and social activity that can help keep the brain active. 

Independence

It’s important to help maximize your loved one’s independence in any way you can.  Whether your loved one lives on their own or with you, making modifications in the home is a good way to help them stay safe while also maintaining their independence. This may include simple changes such as installing grab bars in bathrooms or more complex changes such as lowering counter heights and widening doorways for wheelchair users. 

Emotional support

For older adults who may have lost their siblings, best friends, or spouses, emotional support may not be easily available.  You can tune in by asking them how they’re doing and really listening to what they have to say. Additionally, keep an eye out in your area for support groups for seniors. Or, if they’d be willing to speak to a therapist or pastor, you can help make arrangements. 

5-Star Skilled Nursing Facility in San Diego at Bella Vista Health Center

At Bella Vista Health Center, we understand how health conditions and recovery from surgery can take a toll on a person’s overall sense of wellbeing. We offer a safe, comfortable and therapeutic environment and the high-quality care our patients need to achieve optimal physical, cognitive, and emotional health. Our team of compassionate medical specialists and professionals create customized rehabilitation programs designed to shorten recovery time and return patients to independent living as soon as possible. We also offer essential services, social opportunities, and round-the-clock care. For more information or to schedule a tour, give us a call at (619) 644-1000 today. 

The Benefits of Speech Therapy for Seniors

When you think of speech therapy, you probably think of school-based specialists helping children pronounce R’s or get rid of a lisp. But the ability to communicate effectively is important at any age, including for seniors whose speech may be affected by age or illness. Aside from the social impact of a speech impediment, emergency situations can occur if a senior citizen is unable to communicate pain, discomfort, or other concerns. Fortunately, speech therapy specialized for elderly patients is available, and it provides benefits beyond improved communication. Here’s how speech therapy can help:

Strengthens vocal cords

Like many other parts of our bodies, vocal cords become less elastic with age, which weakens the larynx muscles and makes communication more difficult. Speech therapy might not be able to “fix” the elasticity of vocal cords, but specialized vocal exercises can strengthen them and improve the quality of communication.

Improves ability to swallow

Another consequence of age-weakened muscles is the diminished ability to swallow, which increases the likelihood of choking on food. The strengthening effect of speech therapy on vocal cords and larynx and jaw muscles can improve the swallowing reflex and increase comfort and safety during meals.

Treats stroke-related disorders

Speech therapy is typically recommended for patients who have suffered a stroke, targeting two different disorders: aphasia and apraxia. 

Aphasia is the difficulty in finding the right words to express thoughts, such as saying “table” when the patient means “chair.” About a quarter of all stroke survivors experience aphasia, and long-term speech therapy helps patients focus in order to find the correct word. 

Apraxia is the inability of a patient to move their lips properly in order to form words. Speech therapy for apraxia involves repetition of specific sounds before turning those sounds into words. 

For either disorder, speech therapy after a stroke should begin as soon as possible —immediate treatment increases the chances of full recovery.

Treats memory loss and dementia

Seniors suffering from memory loss and dementia can also find benefits in speech therapy, even if their speaking abilities are normal. Speech therapy preserves the brain functions associated with communication, and helps address the cognitive aspects of communication including attention and problem solving. Therapists can also assist loved ones, teaching them how to improve communication with seniors struggling with memory loss.

Improves quality of life

Communication is an integral part of life for practical and social reasons, which is why many seniors with untreated speech issues are prone to isolation and medical problems. Improving a senior’s ability to speak will increase their safety, health, and the quality of life that comes with participating in social activities. 

Bella Vista Health Center can help

If you notice that an elderly loved one is having trouble communicating, processing, and organizing information, it might be time to consider speech therapy. At Bella Vista Health Center, we offer a clinical speech therapy program consisting of treatment, support, and care for those who have difficulties with communication, swallowing, and cognition. For more information, give us a call or drop by our 5-star facility in Lemon Grove today.