5 Easy Exercises You Can Do Anywhere

As we get older it becomes harder to get around. Things like bending over, climbing stairs and standing from a seated position isn’t as easy as it was when we were younger. It becomes difficult to balance and getting around suddenly puts us at risk for injury from a fall.

With the proper exercises, you can’t protect your body and increase mobility. The following exercises don’t require special equipment and can be done at home.

Many older people have limited mobility, the way they are used to moving around just doesn’t agree with their bodies anymore. They need to learn new ways to handle everyday demands like getting up off the floor when you are playing with your grandchildren, or picking up something that fell on the ground. Some people had problems with arthritis in the shoulders and knees.

The exercises in this article are designed to emulate the movements of a dancer. Dancing is one of the best ways to get a workout. The moves are gentle on the body and they offer many benefits. You can build balance, strength, improve coordination and increase flexibility.

Below are a few moves you can use to get in shape. Every exercise is designed for alignment, coordination, strength and balance. If you are worried that you may fall, use a chair or countertop to support yourself when you are performing the standing exercises.

Stepping Over the Suitcase

This exercise focuses on building good balance and coordination. Repeat this exercise for 10 repetitions, switch sides and do another 10 reps. Make sure to bring your knees up high. Always speak with your physician before starting any new exercise routine.

1.     Stand up with your feet together and your hands on your hips.

2.     Lift your left foot up, to the side, then down.

3.     Imagine that you are stepping over a large suitcase. Move as slow as you can to work on your balance.

The Windshield Wiper

This is a seated exercise to build up the muscles in your legs. Repeat each repetition 10 times.

1.     Sit up straight with good posture, with your buttocks near the edge of the chair.

2.     Keep your legs together and your hands on the outsides of the knees.

3.     Pull your belly toward the spine to engage in the muscles in your abdomen.

4.     Open your knees and legs up by spreading them to the sides. Use your hands to add resistance.

5.     Now move your hands to the outside of your knees and squeeze your legs back to their original position while adding resistance with your hands.

Reach Low and Reach High

This exercise will improve your balance when standing. It works by strengthening the ankles to givge you a stronger center of gravity.

1.     Place one foot behind the other, reach down to pick something up from the floor.

2.     Placing your feet this way provides a strong stance.

3.     Hold the position for 10-15 seconds

Pump the Gas

You can do this exercise any time after you have been sitting for long period of time, or you happen to wake up during the night. This movement can prevent fainting and falling from dizziness.

1.     With good posture, sit up tall on the edge of the bed or char.

2.     To get the blood flow back into your feet, point and flex your feet up to 10 times to get the blood moving.

Stop Now

By using mental imagery, we can help train ourselves to prevent future falls. Imaging something like a large red sign with “STOP” written on in large white letters. Each time you lunge forward say “STOP” out loud. This reminds your muscles and mind to catch up.

1.     Hold on to a solid surface to support one of your hands.

2.     Lean forward with a foot and arms extended in front of you.

3.     Switch legs and do the same thing.

Your health care provider will work with you to determine which kind of exercise program you best. Total Home Health can connect you with experienced health care experts who are ready to help you live a long, healthy and fulfilling life. Join today to jumpstart your health care plans.