Small Steps That Can Be Taken In Any Home

Building muscle can help reduce the occurrence of dangerous falls — a problem that is increasingly likely as we age. Similarly, exercise decreases risks of dementia, cardiovascular disease, and high blood pressure (three of the 10 chronic diseases that 75% of nursing home residents have at some point). Even better, seniors do not need a gym, fancy equipment, or a group of peers to get the job done. Chair stands and toe stands, for example, are two simple exercises that anyone can do at home. In order to do a chair stand, seniors simply sit up straight in a chair with their arms at their side. The next step is to get up without using their arms for support. Experts recommend repeating the move 10 to 15 times for about two to three sets, although it is always best to speak to a doctor to better tailor exercise programs. Toe stands, on the other hand, involve standing up straight behind a chair, lifting up onto the tips of their toes for 10 seconds, and lowering themselves down to the floor again. Once again, about 10 to 15 repetitions and just two sets will do.