As we age, staying active indoors becomes increasingly important for maintaining mobility, independence and overall wellbeing. In fact, for older adults who spend most of their time at home, it plays a fundamental role in successfully ageing in place.
Even the most gentle of movements, when performed regularly, can help such individuals maintain strength, flexibility and balance, reducing the risk of falls and boosting their confidence.
In this article, we outline simple indoor exercises that our elderly loved ones can engage in to stay active while receiving home care.
Why physical activity matters for seniors
Getting up and moving around on a regular basis is vital for elderly individuals, because it helps combat age-related muscle loss, maintains joint flexibility, and improves circulation. According to HSE guidelines, it is important for people in this cohort to complete 30 minutes of moderate-intensity physical activity five days per week.
Regular exercise also boosts mental health, reducing symptoms of anxiety and depression, while improving cognitive function and sleep quality.
However, many older adults are simply unable to stay active outdoors due to weather conditions, mobility limitations, or safety concerns. In such instances, indoor exercises offer a practical solution for staying active in a safe and controlled environment.
Guidelines for safely staying active indoors
Before starting any new exercise routine, it is important to assess the individual’s current physical condition and consult with a healthcare provider if necessary. Exercises should be low-impact and tailored to the person’s ability, allowing them to move at their own pace to avoid strain or injury.
Additionally, it’s important to ensure the exercise area is free from items such as rugs, loose cables or other tripping hazards. Having stable furniture for support can also help elderly clients feel more secure during their workouts.
Simple indoor exercises for those ageing in place
The positive impact of light exercising in the home has been a trending topic lately, thanks to The Body Coach Joe Wicks’ unlikely partnership with two fighting-fit pensioners from Ennis – and it is a subject that should stay firmly in the spotlight given its ability to help elderly individuals stay active, maintain strength and improve their balance.
Here is a selection of easy-to-perform exercises that tick all the boxes mentioned above:
1. Seated marching
Seated exercises are a great way to engage leg muscles without putting strain on joints. Seated marching involves sitting on a sturdy chair and lifting one knee at a time as if walking in place. This exercise helps strengthen the leg muscles and improves circulation.
Instructions:
- Sit upright in a chair with both feet flat on the ground.
- Lift your right knee as high as comfortably possible, then lower it back down.
- Repeat with your left knee.
- Alternate legs in a marching motion for about 1-2 minutes.
2. Seated arm raises
For clients who need to improve upper body strength, seated arm raises are a simple yet effective exercise. This movement helps maintain shoulder mobility and can be done with or without light weights, such as a can of beans or a small water bottle.
Instructions:
- Sit upright in a chair with your arms by your sides (you can hold a lightweight in each hand, but this is optional).
- Slowly raise both arms out to the sides until they are parallel to the ground.
- Hold for a few seconds, then slowly lower your arms.
- Repeat this motion 10 times.
3. Heel raises
Heel raises are excellent for strengthening the calf muscles and improving balance. This exercise can be done while holding onto the back of a chair for stability.
Instructions:
- Stand behind a sturdy chair and hold onto the back for support.
- Slowly rise onto the balls of your feet, lifting your heels off the ground.
- Hold for a few seconds, then slowly lower your heels back to the ground.
- Repeat this motion 10-15 times.
4. Sit-to-stand
This exercise mimics the movement of getting in and out of a chair, making it a functional activity for maintaining independence. Sit-to-stand helps strengthen the leg muscles, particularly the thighs and hips, which are crucial for balance and mobility.
Instructions:
- Sit on the edge of a sturdy chair with your feet flat on the ground.
- Place your hands on your thighs for support, if needed.
- Slowly push yourself up to a standing position, then sit back down in a controlled manner.
- Repeat this exercise 10 times.
5. Wall push-ups
Wall push-ups are a safe alternative to traditional floor push-ups and help improve upper body strength. This exercise works the chest, shoulders and arms without putting pressure on the knees or back.
Instructions:
- Stand facing a wall, about an arm’s length away.
- Place your palms flat on the wall at shoulder height.
- Bend your elbows and lean towards the wall, keeping your body in a straight line.
- Push yourself back to the starting position.
- Repeat 10 times.
6. Ankle circles
Ankle mobility is essential for maintaining balance and preventing falls. Ankle circles can be done while seated and help improve flexibility in the ankles and feet.
Instructions:
- Sit in a chair with your feet flat on the ground.
- Lift one foot off the ground and slowly rotate your ankle in a circular motion.
- Do 10 circles in one direction, then switch to the other direction.
- Repeat with the other foot.
The role of home care providers
At Blanchardstown and Inner City Home Care, our carers are trained to encourage and assist clients with simple exercises that align with their capabilities. Home care providers can help this process by:
- Ensuring a safe environment for exercise by removing potential hazards.
- Assisting clients with balance and posture during exercises.
- Monitoring the client’s condition to ensure exercises are done safely.
- Providing positive reinforcement to help clients stay motivated.
The importance of consistency when staying active indoors
Home care providers can also help service users by ensuring that at-home exercises are completed regularly. Consistency plays a large part in maximising the benefits of such activity.
It’s also important to remember that short, daily exercise sessions are more effective than sporadic intense workouts. Our carers can help create a personalised exercise plan that integrates movement into daily routines, such as incorporating stretches or seated exercises while watching TV or during other leisure activities.
You can rely on us for comfortable and independent living
The team at Blanchardstown and Inner City Home Care is committed to supporting our clients in every aspect of their care, from personal assistance to helping them stay active and mobile.
We know that staying active indoors is key to maintaining strength, mobility and overall well-being for elderly clients. Our carers help service users with simple exercises like seated marching, wall push-ups and ankle circles, empowering them to continue living healthy, independent lives.
By working with our professional carers, older adults can safely enjoy the benefits of regular physical activity, improving both their physical and mental health while ageing gracefully at home. Contact us today to find out how we can make a real difference in your life, or the life of a loved one.
