The need for exercise does not decrease as we get older – in fact, staying active and flexible is vitally essential for overall senior health. Not only is it good for you, but it provides an enjoyable outlet and a rush of endorphins that can make you feel young and alive! However, seniors often find themselves wheelchair-bound as they get older for a variety of reasons. If you are an otherwise healthy individual in a wheelchair or uses a walker, you can incorporate exercises into your daily routine to stay healthy. Here is some exercise advice for wheelchair-bound seniors and those who want to minimize the risk of falling while improving balance and stability.
For the elderly population, a loss of independence due to mobility conditions beyond their control can result in depression and loneliness. Strength training is a positive answer to help alleviate feelings of sadness and assist in regaining independence. While that may sound intimidating, many safe and effective exercises can be done while seated and still provide all the necessary health benefits. Seated exercises can build or maintain muscle, increase the heart rate, improve circulation, and increase flexibility and range of motion.
Seated Strength Exercise for the Wheelchair-Bound
As always, be sure to speak with your physician before starting any exercise routine, even if you are wheelchair-bound. It is unnecessary to do all of these exercises; instead, you should try them to see which are most comfortable and effective for you. Begin with three sets of five repetitions, and stagger leg, arm, and chest/torso days.
- Shoulder Retractions: While sitting up straight, hold the arms out at a 90-degree angle. Keep them at shoulder level, with palms down. Bend your elbows and pull both arms back until just behind your chest. Squeeze your shoulder blades, then release.
- Chest Squeeze: Hold a balloon, small ball, or medicine ball close to your chest. Choose an object based on your current strength level. Slowly extend your arms out straight until fully extended.
- Press with Band: Ask your fitness center for a resistance band. Start with one that has a lot of give. Wrap the band around the back of the wheelchair, and hold onto the ends. Extend arms as far as you can, increasing the resistance level if the movement is too easy.
- Toe Tapping: Sit up straight with your feet flat on the ground in front of you. Raise your toes towards the ceiling, hold, then tap down to the floor. Repeat several times.
- Torso Twist: Sit straight forward with your feet flat on the ground. Hold arms at a 90-degree angle, with elbows tucked into your body. Slowly twist from side to side, as far as is comfortable.
- Knee Lifts: Sit straight in the chair, feet flat on the ground. Lift your knees slowly one at a time, as high as you can manage – then return slowly to a seated position.
- Side Bends: Sit looking straight ahead. Raise one arm over your head, with the elbow close to the ear. Bend at the waist, extending the arm over your head and across the body.
Fitness at an Assisted Living Center
If you or a loved one is looking to move into assisted living, exercise does not need to go by the wayside. In fact, having friends to exercise with every day can keep you motivated! Most assisted living and adult residences have a fitness center and professionals on staff who can help you get familiar with the equipment. There are also typically organized classes offered, both for those who wish to remain seated and those who use a wheelchair.
A Banyan Residence provides our residents a full range of activities, from fitness opportunities to educational and social events. If you are looking for an assisted living or memory care center for you or a loved one, call for a private tour of our Venice facility today.
