A qualified nurse or a trained caregiver from NityaNurse can guide senior citizens in Mumbai and Navi Mumbai with an exercise regimen tailored to their physical condition. Doing simple at-home exercises with home nursing support helps build strength and improve functional strength and mobility, essential for carrying out daily activities safely and independently.
Safety Guidelines for Senior Exercises with Home Nursing
- Always consult a professional before beginning any exercise regimen.
- Ensure all equipment or chairs used are in good condition and stable.
- Start slowly and gradually increase exercise intensity over weeks; do not rush.
- Stop any exercise immediately if it causes pain or discomfort.
- Drink plenty of fluids during exercise.
- Wear proper, stretchable clothing and supportive shoes where necessary.
Types of Simple Senior Exercises with Nurse Guidance
1. Breathing Exercises to Improve Lung Capacity
- Deep Breathing:
Breathe deeply through the nose, hold air in lungs for a few seconds, then exhale slowly and fully through the mouth. - Yogic Breathing (Pranayama):
Techniques like “kapalabhati” and “anulum vilom” control breath, strengthen respiratory muscles, and reduce stress. Certified yoga instructor videos can aid proper learning. - Respiratory Muscle Training:
– Place a hand or light object on the stomach.
– Breathe slowly through the nose, notice stomach rising, and exhale through the mouth.
– Roll shoulders and move the head gently after every few breaths. - Resisted Breathing:
Activities like blowing up balloons or blowing paper pieces help gradually increase lung capacity.
2. Upper Body Strengthening Exercises
- Arm Raises:
Sit or stand; slowly raise both arms overhead and lower 10-12 times to improve shoulder mobility. - Shoulder Rolls:
Roll shoulders gently up, back, and down 5-10 times each way. - Bicep Curls:
Using light weights like water bottles, bend elbows slowly to curl weights towards shoulders and lower back; repeat 10-15 times. - Wall Push-ups:
Stand arm’s length from the wall; push body towards and away from the wall 10-15 times. - Hand Grip:
Squeeze a soft stress ball 10 times per hand.
3. Lower Body Strengthening Exercises
- Leg Raises:
Stand holding a sturdy chair; lift one leg sideways or backward without bending the knee; hold briefly and lower gently; repeat 10-15 times per leg. Can also be done seated. - Chair Squats:
Stand in front of a sturdy chair; slowly bend knees and lower hips to touch seat gently, then stand using heel push; repeat 10-15 times. - Single-foot Stand:
Balance on one leg while holding a chair for support; hold 5-10 seconds; switch legs and aim to increase duration. - Ankle Circles & Point-and-Flex:
Sit or lie down; rotate ankles in circles and flex toes forward and backward 10-15 times. - Heel-to-Toe Walk:
Walk in straight line placing heel of one foot to toe of the other; use wall or chair for support if needed. - Seated Side Bends:
Sit upright, slide one hand towards floor while raising the other; nurse supports for balance; repeat 10 times per side. - Seated Marching:
Lift knees alternately as if marching while seated; nurse supports if needed; repeat 20-30 steps. - Seated Leg Lifts:
Extend one leg forward and hold 2-3 seconds; nurse helps maintain posture; repeat 10 times per leg. - Supported Standing Side Leg Raises:
Hold chair; lift one leg sideways; nurse ensures controlled motion; repeat 10 times each side.
Closing Thoughts
NityaNurse trained home nursing attendants ensure these senior exercises are done safely and effectively to improve mobility, strength, lung capacity, and balance. This holistic approach supports elderly physical fitness and independence in Mumbai and Navi Mumbai, enhancing overall well-being and quality of life.