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20 / Balanced Care Method Workbook Physical Activity
Stretching Legs
Sitting in a chair, put your right leg out as
straight as you can with your heel on the
floor (your toes can be pointing up). Hold for
at least one deep breath. Repeat with the
left leg. Next, sit on the floor with your legs
straight out in front of you. For many people,
this position is already a good stretch. For
the more limber, bend forward, keeping a
flat back, as far as is comfortable. Hold for
at least one deep breath.
Stretching Ankles
Sitting in a chair with good posture, lift
up your right leg just high enough so
you can roll your foot. Roll your right foot
clockwise several times and then roll it
counterclockwise several times. Repeat with
the left foot.
Back Stretches
Sitting in a chair with good posture, put your
hands under your right knee and lift it up
towards your chest as far as you comfortably
can. Hold for at least one deep breath.
Release slowly. Repeat on the left side. Next,
lie on the floor with your knees bent and feet
flat on the floor. Pull your knees as far into
your chest as you can and hold it a full, deep
breath.
Aerobic
Walking is an excellent source of aerobic
exercise. Even short walks, taken regularly,
can be very beneficial to one’s physical
and mental health. Following these tips will
help your client stay mobile:
• Wear comfortable shoes with good
support and breathable socks
• Wear a hat, sunglasses and sunscreen
• Dress warmly and wear layers in cooler
weather
• Find even, flat places or paths to walk
• Follow a regular schedule for walking
• Mix up the route every now and again to
keep things fresh and interesting
Some activities older adults can do that are
low impact, but still provide a workout are:
• Gardening
• Light housework
• Dancing
• Golfing
• Swimming or aqua aerobics
Strength-Building
One of the best ways for seniors to maintain
their strength is to do as many tasks as they
can without assistance. Joining a gym is also
an option, especially one that caters to older
adults. Weight-bearing exercise, like walking,
is also important. Carrying light weights (1
pound in each hand, for example) intensifies
the workout without putting too much of
strain on the joints.