Lifestyle

Physiotherapist's Tips: Exercise for older adults at home

Published on 15 October 2022

It is important to motivate older adults to maintain an active lifestyle at home to prevent deconditioning and muscle loss.

Exercise is a key part of maintaining a healthy lifestyle – and seniors are no exception.

When it comes to the well-being of older adults, it is important for family members and caregivers to motivate your loved ones to maintain an active lifestyle at home, in order to prevent deconditioning and muscle loss.

There are three different types of exercise needed for good overall conditioning

Types of Exercise	Benefits	How often?
Aerobic exercises	Raises heart rate, improves blood flow, and makes you breathe faster and feel warmer. This is good for heart and lung health, stamina, and endurance.	Do 20 to 30 minutes each day 5 days a week 150 minutes each week
Resistance exercises	Puts tension on the muscles, promotes muscle growth, and builds strength. This lowers the risk of falls and improves function for everyday activities.	Do 8 to 10 types of exercises 10 to 15 repetitions per exercise set 2 to 4 sets At least two times a week on non-consecutive days
Stretching exercises	Increases flexibility and keeps muscles limber to prevent injury and improve balance. Immobility causes muscles to shorten and become tight, but stretching helps to lengthen muscles, maintain elasticity, and contribute to daily function.	Hold each stretch for 30 seconds Start gently and increase intensity to build the stretch Repeat each stretch 2 to 3 times Stretch every day that you exercise
Balance exercises`	Balance exercises improves the ability to control and stabilise the body and is particularly important for older adults. With age, proprioception (the ability to know where you are in space) declines and affects balance.	Hold each pose for about 15 to 20 seconds Use a chair or wall for support Do balance exercises as often as you like to improve your stability

Get your heart pumping

Some options for aerobic exercise include: brisk walking, swimming, using an elliptical machine, stair climbing, or cycling on a bicycle or seated pedal bike
If your loved one has limited mobility, you can assist by standing on their weaker side or opposite the walking aid. Stand close to them and if necessary, hold the back of the pants or waist for added support
Consider bringing along a wheelchair to allow for seated breaks
For walking safety in the community, avoid uneven surfaces, slopes, and wet areas to prevent falls

Use the ‘talk test’ to gauge aerobic intensity
Can you talk during the activity?
Yes, but you cannot sing	No, you must pause to breathe
Moderate intensity	Vigorous intensity

Build strength and function

Resistance exercise builds strength by putting muscles under tension using body weight or small weights. Any household item can be a weight! Get creative – use water bottles, tin cans, or small bags of rice.