Getting regular exercise is crucial for aging adults. However, some seniors have physical limitations that can make this difficult. Exercising in a pool can be beneficial for your elderly loved one even if he or she has limited mobility. Anchorage in-home care experts have put together a list of 5 exercises your loved one can perform in the water.
1. Water Jogging
Jogging in the water provides the cardiovascular benefits of traditional jogging while preventing stress on the knees and hips. Depending on your loved one’s abilities, he or she can jog from one end of the pool to the other or even try marching in place. Regardless of the technique, the goal is to keep the heart rate elevated.
2. Leg Lifts
This exercise works all of the major muscle groups in the legs. To perform leg lifts, your loved one needs to hold the side of the pool and lift one leg out to the side, keep it in an outstretched position for a few seconds, then lower it back down and switch sides when the first leg starts to tire. In addition to building leg strength, this exercise helps increase balance and core strength.
3. Arm Curls
Arm curls are an excellent way to build bicep strength and can be performed with or without the extra resistance of water weights. To do the exercise, your loved one should stand in the middle of the pool. With arms in front and palms facing out, he or she should curl the arms up and then back down, then repeat the exercise until tired.
4. Water Pushups
Pushups can help your loved one build chest, arm, and shoulder strength. To do water pushups, your loved one should stand with his or her hands on the edge of the pool, slightly more than shoulder width apart. Your loved one should bend his or her arms at the elbow to lean into the wall and then push back out.
5. Flutter Kicks
This exercise is designed to elevate the heart rate. Grabbing the side of the pool, your loved one simply starts kicking his or her legs at a steady tempo. The rate should be fast enough to get the heart pumping but not so fast your loved one tires too quickly.
Wherever your loved one decides to exercise, make sure he or she has the necessary support to remain safe while doing so. At Home Care Assistance, our caregivers can provide mobility assistance to ensure your loved one avoids exercise-related injuries, and they can also offer encouragement to keep him or her motivated. We also offer specialized stroke, Parkinson’s, and dementia home care Anchorage families can count on. For more information on our senior care services and to schedule a free in-home consultation, call one of our experienced Care Managers at (907) 770-0907 today.