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20.11.2013

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Included in any regular service with Retire-At-Home, you will receive in-home training on our Home Support Exercise Program (HSEP) to help you remain active and independent! Retire-At-Home Client Care Managers that have been trained to show you HSEP, which includes 10 simple exercises that have shown to improve mobility and overall health of those who participate.  This is all part of our dedication to you, our client, in ensure your continued health. The HSEP exercises are fun, easy to do, and good for you!  Introduction to the program and ongoing review is included all at no additional cost! The HSEP is an in-home program, created by a leading Canadian university, that includes 10 simple yet progressive exercises such as walking, reaching with your arms and rising up on your toes. If done regularly, these exercises will help maintain or improve functional mobility, endurance, lower extremity strength and confidence in performing daily activities without falling. HSEP participants report that they feel better, have an improved outlook on life and can do things around their home more easily. HSEP leaders report increases in their participants’ energy levels and endurance. Imagine the increased independence and joy for today and the future! Being more active is safe for most seniors as long as they begin slowly and build up gradually. Seniors with health concerns should always check with their doctor before becoming more physically active.
Functionally fit senior citizens live longer, remain independent in their homes longer and participate more fully in community life!
Contact us today to learn more about the Home Support Exercise Program (HSEP) and how Retire-At-Home can help you remain active and independent!
The process of building muscle takes time, but the benefits are enormous for your health as a senior. Not only do leg raises help strengthen the thigh, hip, buttocks, and lower back muscles, this type of exercise benefits balance as well. Factors like limited mobility and pain can make a difference in the types of exercises you're are able to do . Exercise benefits much more than just the body — you can also improve your mental and emotional health by maintaining an active life.
We suggest giving the following exercises a try, but keep these safety tips in mind: be aware of your limits, never do water aerobics alone (it’s not as fun, anyway), and speak with your doctor about how your medications and overall fitness mesh with water aerobics. Aqua jogging is the perfect aerobic, low-impact exercise to get the heart pumping and blood flowing throughout the body. Exercising may not be at the top of your to-do list because of achy joints, arthritis and other health problems that develop with age.
An active lifestyle is especially important for senior health because regular exercise can help prevent heart disease, diabetes, and certain forms of cancer, and it can also reduce pain associated with arthritis. Sit (or stand) with feet flat on the floor and hold weights at shoulder height with palms facing forward, then lift the weights above your head. A good balance exercise for older adults is the chair stand: Start in a seated position in an armless chair.


Low-impact exercises allow for less strain on the body while still providing a means of staying physically active. However, water exercises can relieve arthritis and joint pain while increasing bone density and muscle mass. Achy joints that don’t work as well as they used to make it hard to go for a walk or incorporate strength exercises into a daily routine. However, water aerobic exercises offer a great alternative to traditional exercise at a gym. Start with some basic, low-impact exercises: You can promote lower body strength by squatting in front of a sturdy chair.
Other beneficial exercises for upper body strength include side arm raises — hold weights at your sides, palms inward, and raise your arms out to the sides — and front arm raises — hold weights at your sides, palms down, and raise arms to shoulder height.
Face a blank wall while standing about arm’s length away, lean forward, and press your palms flat against the wall. Hold the stretch for about 30 seconds or long enough that you feel the stretch in front of the bent thigh. Press your palms outward, away from the body, and hold the move for about 30 seconds, release, and repeat. Join a walking group so you can exercise and socialize at the same time, listen to music while you garden or work outside, call a friend and take a water aerobics class together, or join an organized club or sport. However, exercising in the water is great for reducing arthritis and other joint pain because it puts less stress on the joints and the buoyancy of the water helps reduce the pressure on joints.
This exercise can also be simplified to walking back and forth in the pool or jogging or marching in place. With a kickboard, hold it out in front of you and flutter kick your legs to propel you back and forth across the pool. Repeat until your leg feels tired, then switch legs and perform the exercise on the other leg. Perform the above exercises at least three times a week to experience greater flexibility, bone density, and cardiovascular function–plus relief from joint and arthritis pain!
The National Institute on Aging is a great resource for learning more about the exercise benefits for seniors. Hold each repetition for about 1 second, then slowly lower the arms; do a set of 10 reps, rest, and repeat another set.
Bend your arms and slowly bring your upper body toward the wall, hold for a moment, and push yourself back until your arms are straight again.


For back leg raises, use the same chair for balance and slowly lift one leg behind you (without leaning forward), hold for a moment, and lower the leg.
Exercising in the water, whether swimming or doing water aerobics, is a good option, as are gentle forms of yoga, Pilates, tai chi, stretching, and light weight training.
Water also acts as a form of resistance, so strength exercises can be performed in the water without heavy weights. Not only does this exercise work the legs, it also improves balance and strengthens your core. Moderate endurance exercise for seniors includes walking briskly, tennis, and swimming; more intense aerobic activities include hiking and running. Hold the position for a few moments, then raise yourself back to a standing position, take a breather, and repeat for two sets of 10 reps.
You can further improve your balance with the toe stand: Stand behind the chair — use it only for support — and slowly raise up on your tiptoes. The National Institute on Aging Web site features other great stretches for the lower body, including the hamstring and calf muscles. Remember that many exercises can be modified to accommodate low-impact needs — ask your physician or fitness expert about ways to adapt these activities. Performing strength exercises and using resistance will increase flexibility and balance and decrease bone and muscle loss.
This exercise can also be done with palms facing toward you instead of away with the same curling motion. Hold onto the sides of the chair or place a few pillows on the chair if the exercise is too challenging. For each exercise, complete two sets of at least 10 reps for each leg, alternating legs between sets. After holding the position for a moment, slowly lower your heels back to the floor; repeat two sets of 10 to 15 reps.



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