5 Simple Exercises for Sedentary Seniors

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As adults get older, they may be more inclined to be less physically active. However, living a sedentary lifestyle encourages the development of many disease processes. Inactivity often leads to various types of cancer, cardiovascular disease, and diabetes. Fortunately, there are some simple activities family caregivers can encourage their senior loved ones to start to maintain optimal health. 

1. Walking

Walking costs nothing and can be easily accomplished all year long. Seniors don’t need gym memberships or special exercise equipment. Walking is a great way to lose weight while boosting cardiovascular health. The heart becomes stronger while the vascular system relaxes and dilates. The more the body moves, the faster blood flows through the circulatory system and nourishes cells, tissues, and organs. Walking increases leg strength and balance. Older adults might want to start by walking 10 minutes twice each day and then gradually increasing their walking time and speed.

There are a variety of age-related health conditions that can make it more challenging for seniors to live independently. However, many of the challenges they face can be easier to address if their families opt for professional homecare. You can rely on expertly trained caregivers to keep your loved one safe and comfortable while aging in place.

2. Squatting

Squats are a simple but effective exercise for enhancing muscle tone in the buttocks, hamstrings, and quadriceps. Performing the exercise burns calories and enhances an older adult’s ability to bend, lift, and walk. Sedentary seniors might want to consider performing squats during commercial breaks while watching their favorite TV programs. Performing squats requires standing against the wall with the feet approximately one foot apart and then slowly lowering the upper body until the knees are parallel to the floor. 

3. Swimming

Swimming is a great form of exercise for seniors who need to avoid weight-bearing joint stress. Many communities have outdoor pools. Fitness and recreation centers often have indoor pools, which enables seniors to swim throughout the year. The water provides just enough resistance to strengthen and tone all of the major muscle groups. By swimming or taking part in water aerobics classes, older adults also boost their cardiovascular health. 


Aging in place can present a few unique challenges for older adults. Some only require part-time assistance with exercise or meal preparation, while others are living with serious illnesses and benefit more significantly from receiving live-in care. Highland Park, TX, Home Care Assistance are leaders in the elderly in-home care industry for good reason. We tailor our care plans based on each senior’s individual needs, our caregivers continue to receive updated training in senior care as new developments arise, and we also offer comprehensive care for seniors with Alzheimer’s, dementia, and Parkinson’s.

4. Stationary Cycling

Riding a stationary bike is ideal for an older adult who needs low-impact activity. Seniors may enjoy cycling while listening to their favorite music or watching TV shows or movies. Depending on the type of cycle used, seniors can exercise their legs and possibly their upper bodies. The action of cycling provides cardiovascular benefits in addition to burning calories. Seniors should start riding their bikes for 10 minutes once or twice a day and gradually increase the time and intensity. 

5. Strength Training

Lifting weights enhances muscle strength and tone while burning calories. The exercise also boosts the cardiovascular system. When first starting out, seniors can use lightweight dumbbells and wrist and ankle weights. They can wear weights while performing daily tasks or while listening to music or watching TV. 

Some aging adults may need help with exercising safely. Not every senior has the same care needs, which means they don’t all need the same type of senior home care. Highland Park families can rely on Home Care Assistance to provide individualized care plans to meet their elderly loved ones’ unique care needs. Our holistic Balanced Care Method was designed to help seniors focus on healthy lifestyle habits such as eating nutritious foods, exercising regularly, and maintaining strong social ties, and our Cognitive Therapeutics Method offers mentally stimulating activities that can boost cognitive health and delay the onset of dementia. To create a comprehensive in-home care plan for your loved one, call us at (214) 363-3400 today.


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