8 Easy Exercises You Can Do While Sitting
Kansas City Home Care • October 20, 2017
Regular exercise is important, no matter what your age. It can improve your balance, flexibility, and stamina. It can also ward off depression, and may even prevent the onset of Alzheimer’s or dementia.
If exercising is difficult for you due to limited mobility, you might want to start with some chair exercises, which you can do right from your Kansas City home. Here are some options:
- Arm circles . Hold your arms straight out to your sides, palms facing down. Rotate both arms forward in small circles. Repeat 20 times. Turn palms up. Rotate both arms backward in small circles. Repeat 20 times. This exercise builds arm strength and improves posture.
- Shoulder rolls. Sit straight up in your chair with your arms down at your sides. Roll your shoulders up toward your ears, then back, down, and forward. Repeat 10 times, then reverse directions for another 10 reps. This exercise improves shoulder strength and flexibility.
- Biceps curls. Sit straight up in your chair. Hold one dumbell in each hand, palms facing forward. Slowly bend your elbows, lifting the dumbells toward your shoulders until your elbows are all the way bent. Hold for a second while squeezing your biceps muscle. Go back to the starting position. Repeat 20 times. This exercise improves your arm strength and flexibility.
- “Push ups.” Sit straight up in your chair with your hands resting on the outside edge of your seat. Push down on the chair as if you were going to push yourself up. Hold for 5 seconds and release. Repeat 10 times. This exercise strengthens your arms.
- Leg lifts. Sit with your legs flat on the floor, arms by your side. Lift one leg straight out in front of you and flex your foot (Bend your ankle so your foot is pointing toward your head.). Hold for 3 seconds, then lower your leg. Repeat with the other leg. Do each legs 10 times. This exercise strengthens the hips and thighs, which can also improve balance.
- Knee lifts . Sit straight up in your chair with your back not touching the back of the chair. While holding on to the sides of the chair, lift one knee up as as high as you can (like you’re marching in place), then return to starting position. Repeat with the other leg. Do 10 lifts on each side. This exercise strengthens the hips and thighs, which can improve balance. It also improves flexibility.
- Tummy twists. Sit with your legs flat on the floor. Cross your arms and hold them up across your chest. While pulling your abdominal muscles in toward your back, twist to the left as far as you can. Hold for 5 seconds, then go back to center. Repeat on the right side. Do each side 10 times. This exercise strengthens your core, which can improve posture and flexibility.
- Neck stretch. Sit straight up in your chair facing forword. Turn your head as far to the left as you can. Hold for 5 seconds, then return to center. Repeat on the right side. Do 10 on each side. This exercise improves neck strength and flexibility.
These simple exercises can improve your strength, posture, balance, and flexibility, which could go a long way to helping you maintain your independence as you age.
The post 8 Easy Exercises You Can Do While Sitting appeared first on Kansas City Home Care.
REQUEST FREE
IN HOME ASSESSMENT
REQUEST FREE IN HOME ASSESSMENT
If you have an elderly parent or grandparent who needs healthcare support, patient advocacy strategies and services may be able to help navigate the journey.
Dementia is an illness that affects people’s cognition, memory, and behavior. Dementia is a progressive condition; therefore, symptoms may be mild at first and worsen over time. People with dementia can require professional dementia care, which varies depending on symptoms. Those with severe dementia symptoms can require 24-hour care. However, the question is, at what […]
The post At What Point Do Dementia Patients Need 24-Hour Care appeared first on Kansas City Home Care.
According to a 2016 report, 17.7 million Americans provide medical assistance to an elderly relative or friend. As we age, we may experience a decline in physical or mental health, adversely affecting our ability to live independently, which will leave us questioning when is it time for assisted living. Over half of those aged 85–89 […]
The post When Is It Time for Assisted Living? appeared first on Kansas City Home Care.
Here at Kansas City Home Care, we know that when it comes to choosing private care services for your loved ones, you likely have many questions. And that’s perfectly normal! Choosing a private care service is a big decision, and we want to do everything we can to help you feel comfortable and confident in […]
The post Private Home Care Services: Frequently Asked Questions appeared first on Kansas City Home Care.
As our parents age, we often find ourselves taking on new roles to ensure they’re well taken care of. If your parent is living with dementia, it’s important to understand how to best provide for them. Caring for a parent with dementia can be challenging, but there are ways to make it easier. First, you […]
The post How to Care for a Parent with Dementia: Caregiving Tactics for Elderly Parents appeared first on Kansas City Home Care.
Post-surgery recovery can be challenging for any person, but it can be especially so for seniors. To help you make the best of the situation, here are some tips from Kansas City Home Care on how to make your post-operative recovery period less stressful and more successful. Follow Your Physician’s Instructions Following your physician’s instructions […]
The post Respite Care Kansas City: Post-Surgery Recovery Tips for Seniors appeared first on Kansas City Home Care.
Are you the primary caregiver for an elderly loved one who lives far away? If so, you know how challenging it can be to manage long-distance caregiving. You may feel like you’re not doing enough or that you’re unable to be there for your loved one the way you want. But don’t worry – you […]
The post Long-Distance Caregiving: 6 Tips for Making Your Caregiving More Effective appeared first on Kansas City Home Care.
Alzheimer’s is a devastating form of Dementia that robs people of their memories and eventually their ability to function independently. For families dealing with Alzheimer’s, the physical and emotional toll can be overwhelming. One of the most difficult decisions families face is whether to keep their loved ones at home or place them in a […]
The post Understanding the Costs of In-Home Care for Alzheimer’s Patients appeared first on Kansas City Home Care.
For many older adults, social interaction is an important part of life. When caring for an elderly loved one, many families feel the tug to take on the caregiving responsibilities themselves. But there are benefits to home care that can be worth considering. By bringing in outside help, families can give their loved ones the […]
The post Benefits of In Home Care Services To Consider appeared first on Kansas City Home Care.
Nothing improves the quality of life for seniors than being active. Staying active helps older adults avoid or delay health issues associated with aging. Seniors may require help from relatives or professional caregivers to perform some activities. For instance, an older adult needs help from a trainer to engage in yoga. The best activities for […]
The post Activities for Seniors in Kansas City appeared first on Kansas City Home Care.
Kansas City Homecare provides caregiver support services for seniors who need assistance with everyday living and want to live in their home. Our visiting caregivers can provide meals, implement health programs, run small errands and assist with light housekeeping. We are your choice for premium in-home care in the Kansas City area.
We serve Kansas City, Leawood, Mission Hills, Lee's Summit, Overland Park, Lenexa and Olathe.
