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20 / Balanced Care Method Workbook Physical ActivityStretching LegsSitting in a chair, put your right leg out asstraight as you can with your heel on thefloor (your toes can be pointing up). Hold forat least one deep breath. Repeat with theleft leg. Next, sit on the floor with your legsstraight out in front of you. For many people,this position is already a good stretch. Forthe more limber, bend forward, keeping aflat back, as far as is comfortable. Hold forat least one deep breath.Stretching AnklesSitting in a chair with good posture, liftup your right leg just high enough soyou can roll your foot. Roll your right footclockwise several times and then roll itcounterclockwise several times. Repeat withthe left foot.Back StretchesSitting in a chair with good posture, put yourhands under your right knee and lift it uptowards your chest as far as you comfortablycan. Hold for at least one deep breath.Release slowly. Repeat on the left side. Next,lie on the floor with your knees bent and feetflat on the floor. Pull your knees as far intoyour chest as you can and hold it a full, deepbreath.AerobicWalking is an excellent source of aerobicexercise. Even short walks, taken regularly,can be very beneficial to one’s physicaland mental health. Following these tips willhelp your client stay mobile:• Wear comfortable shoes with goodsupport and breathable socks• Wear a hat, sunglasses and sunscreen• Dress warmly and wear layers in coolerweather• Find even, flat places or paths to walk• Follow a regular schedule for walking• Mix up the route every now and again tokeep things fresh and interestingSome activities older adults can do that arelow impact, but still provide a workout are:• Gardening• Light housework• Dancing• Golfing• Swimming or aqua aerobicsStrength-BuildingOne of the best ways for seniors to maintaintheir strength is to do as many tasks as theycan without assistance. Joining a gym is alsoan option, especially one that caters to olderadults. Weight-bearing exercise, like walking,is also important. Carrying light weights (1pound in each hand, for example) intensifiesthe workout without putting too much ofstrain on the joints.
21 / Balanced Care Method WorkbookCognitive EngagementStudies have shown the benefits of stayingmentally engaged throughout life; an activemind is a healthy mind. There are numerousthings that you as a caregiver can do topromote brain health for your client. Beloware some fun cognitive exercises that youcan facilitate with your client. Evaluate andselect activities that are most appropriateand enjoyable for your client.Cognitive Engagement Overview:Alphabet Soup (Language)Suggest a category from the list below.Starting with the letter “A”, come up with aword within that category that starts witheach letter of the alphabet. It’s okay if youdon’t find an answer for each letter.Sample Topic: FruitsA - AppleB - BananaC - CoconutSample Topic: School SubjectsA - AlgebraB - BiologyC - ChemistryD - Drama
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