Staying active in your home: A guide to exercise

Staying active in your home: A guide to exercise

One of the most significant things that contributes to a healthy and fulfilling lifestyle is maintaining an active routine. Life shows us that everything is fluid and changing, and to move forward, we need to embrace change.

As we age, naturally our bodies undergo various changes, and our physical capabilities might not be the same as they once were. But age is just a number, right?

Getting older doesn’t mean we should lead sedentary lives – it’s far from it! On the contrary, regular exercise becomes increasingly important as it can help improve mobility, flexibility, and balance while reducing the risk of falls and chronic diseases.

But what sort of exercise should you concentrate on? What is enough, what is recommended, and why? And what if you already have mobility challenges?

The word to remember is ‘adaptation.’ Match your routine to your current capabilities and keep it fresh and fun. It’s that simple.

You don’t necessarily need to fork out for a gym membership or pay for private studio classes. One of the best things you can do, and easiest, is exercise at home.

Getting your head around this is the first challenge for new starters. Yes, it will take a bit of effort and self-discipline. You’ll need to set your own tempo and stick to your own goals. But thousands of people do it right around Aotearoa, so why not you too?

This comprehensive guide is designed specifically for older adults, providing ideas of how to incorporate a variety of exercises that can be done within the comfort of your home, and regardless of your current fitness level.

Reality check: given you have searched for this article online, I can assume there is at least a glimmer of intention to do something, not nothing. But new habits take effort to start, so if you need a little literary pause to gather yourself before you read on to the helpful suggestions below, by all means take it, with these two words foremost in your mind: balance and resistance.

It will be obvious later just how important these two elements are in the big picture of a healthier, happier you.

Ok, you’re back! So, let’s get started:

1) Gentle Hip-Stretching Routines

Hip flexibility is crucial as it aids in daily activities like walking and bending. Gentle hip-stretching routines can alleviate stiffness and pain. Start with seated stretches such as ankle-to-knee poses. This exercise involves sitting on a chair, crossing one ankle over the opposite knee, and gently pressing down on the raised knee. Yes, you will feel like and probably look like a pretzel. Ease into it. Allow your muscles to gently soften as you hold the stretch without bouncing for 30-60 seconds.

Standing stretches like leg swings can also be beneficial. Stand behind a chair for support, hold onto the back of the chair and swing one leg forward and backward. These are excellent hip stretching exercises for the elderly that can be done at home with minimal equipment. Tip: turn on the music and go through your various positions or watch TV as you strike the various poses.

2) Chair Yoga: Flexibility & Balance

Chair yoga is an excellent way for seniors to enjoy the benefits of yoga without having to get down on the floor. Using a sturdy chair, you can perform modified yoga poses that focus on improving flexibility and balance while also providing a sense of calmness and stress relief. For instance, a great example of yoga in a chair for those in their senior years is the simple seated mountain pose, which involves sitting straight with feet flat on the floor and hands resting on the thighs. This pose helps improve posture.

3) Tai Chi: Harmony & Strength

Tai Chi is often referred to as “meditation in motion” due to its slow movements and focus on breath control. This martial art form promotes harmony between mind and body while enhancing strength without putting too much strain on joints. The basic Tai Chi movement involves standing with feet shoulder-width apart, then shifting weight from one foot to the other while swinging the arms gently and rhythmically from side to side. Tai Chi for older people is a wonderful way to stay active and balanced in the comfort of their own homes. It’s also a good group exercise, so ask around as there may be others already doing this near where you live, at a local park for example.

4) Building Strength: Resistance Band Workouts

Resistance bands are versatile tools that can help build muscle strength safely at home. They come in various resistance levels suitable for beginners through to advanced users. They are not expensive and can be purchased online or from retail outlets like Kmart, Rebel Sport and others.

Simple exercises like band pulls involve holding the band with both hands and extending the arms out in front, then pulling the band apart. Leg presses can be done by looping the band around the soles of the feet and pressing the feet against the band. Resistance bands are also easy to pack and take on holiday with you, so your exercise routine can follow you wherever you go. Let’s face it, what could be better than greeting the dawn at a seaside location with some tai chi followed by resistance band exercises and stretches, all with a view to die for!

5) Core Stability: Essential Exercises

For aging adults, concentrating on core strength becomes increasingly relevant. The gradual loss of core muscle tissue with the aging process typically starts as early as your mid-30s. Without sufficient resistance training, core strength gradually deteriorates, until everyday life and physical activity is made more difficult. It is never too early or too late to start strengthening your core! And the outcomes are all positive.

A strong core is vital for good posture and preventing back pain – common issues among seniors. Where exactly is it? Your core is the central part of your body incorporating your pelvis, lower back, hips and stomach muscles - both deep and superficial layers. Core exercises train the muscles across your core region to work as stabilisers. This leads to better balance and steadiness. Good news, core stability exercises don’t have to be strenuous. They are typically not huff and puff but more holding or positioning using your own body weight.

Simple exercises like seated leg lifts involve raising one leg at a time while seated, keeping the knee bent. Seated abdominal crunches can be done by sitting on the edge of a chair, placing hands on the sides of the chair, and leaning back slightly while contracting the abdominal muscles. These are basic core strengthening exercises for seniors that can be done with minimal equipment.

Remember, do engage and brace your core, but don’t make the typical mistake of holding your breath. Bracing your core is not just a case of sucking in.

Here’s a challenge for you: have a go at engaging your core right now as you read the rest of this article.

Exhale, and visualise a zipper zipping up your core region, from your pubic bone to the sternum or your navel up and toward your spine. Now maintain and keeping breathing. Cor blimey you are doing it!

Some funky core exercises that are beneficial for all ages but particularly seniors are: plank, bridges, side-lying clamshells, bird dogs and dead bugs. Yes, the names are indicative of the positions!

6) Comprehensive Chair Workouts

Chair workouts are a great way to stay fit and active while sitting. These workouts can range from simple leg lifts and arm raises to more comprehensive routines that work the entire body. Remember, the key is consistency. Even a few minutes a day can make a significant difference over time. These are examples of exercises for seniors in a chair that can be done at home. Seated leg extensions involve sitting straight, lifting one leg to extend it out in front, then lowering it back down. Arm raises can be done by lifting the arms to shoulder height, then lowering them. Just because your bottom is seated, doesn’t mean you can’t use your four limbs to create good range of motion and coordination exercises.

7) The exercise you are doing, when you are not doing an exercise!

Simply stand on one foot when you brush your teeth every morning and night. The late Dr Michael Mosely says “not only does the 2-minute repetitive practice strengthen your core and improve balance, but it can even possibly add years to your life.

The TV doctor says that “standing on one leg while brushing can swiftly improve your balance, reduce the risk of injury, improve posture and even add years to your life.

"Falls, it turns out, are the second commonest cause of accidental deaths, worldwide, after traffic accidents.

"And having a good sense of balance is critical to reducing the risk of a fall. Balance is something most of us take for granted but it's like muscle strength - use it or lose it! And actually, standing upright, on two legs, is pretty hard."

Conclusion

Staying active in your golden years doesn’t have to be a daunting task.

With these simple yet effective exercises, you can maintain your physical health and enjoy a better quality of life right from home. Remember, consistency is key.

Even a few minutes every day can make a significant difference over time.

If in doubt, take the prudent step of consulting with a healthcare provider before starting any new exercise routine. If you are unsure, they can provide personalised advice based on your health condition and capabilities.

Remember, age is just a number, and it’s never too late to start on the path to a healthier you.

So, get started today, and here’s to many more years of health and happiness!