At Best Home Care, it’s our goal to match those who need homecare services with the right home caregivers. Beyond basic homecare services, it’s important to focus on improving the quality of life for those in need of in-home supportive services.
Last week our blog focused on exercises for balance and mobility for the elderly. As we continue providing exercises that benefit seniors, this week we’d like to focus on exercises that help build strength.
Here are a few of our favorites to try with a personal care assistant:
- Sit on a chair with back straight and knees bended. Slowly extend your right leg in front of you, and hold for a few seconds before lowering back down. Repeat on the left side. Do a total of ten reps on each leg. This exercise helps to strengthen the knees, which makes it easier to climb stairs and improves balance.
- Stand with legs a little more than shoulder width apart, back leaning gently against a wall. Slowly bend the knees, sliding down the wall. The knees should not extend farther than the toes and should be in line with the middle toe of each foot. Complete 10-20 reps. This exercise strengthens hips and quads and increases flexibility in the hips. It can help improve walking and standing up.
- Sit up straight in a chair – think of the sternum moving toward the spine for a stable feeling – with a 5-pound dumbbell in each hand. Palms should face forward and shoulders should be relaxed. Bend the arms and lift the weights until they are just over halfway to your shoulders, elbows remaining at the sides and shoulders back. Repeat 10-12 times, exhaling while lifting the weight and inhaling while lowering the weights. This strengthens the biceps in the front of the arm – but if this exercise hurts the elbows at all, stop and consult a doctor for a modification
For more information on Best Home Care and our at-home care services, explore the website or email us at info@besthomecaremn.com.
