Home exercises to help you stay fit

You don’t necessarily have to go to a gym or head out for a walk to get some exercise and stay healthy.

There are a variety of activities you can do right in your own home to keep fit.

FLOOR

I designed these exercises confident that my back would be well-supported and a pulled muscle unlikely to occur. At first, they were awkward to do, but I soon developed a sense of ownership over them. After a while, they became a must-do part of my morning.

Follow these steps:

1. Lie on your back on the floor. Swing left arm back and, at the same time, raise your right leg up. Alternate with swings of the right arm and left leg. Maintain balanced flow for 10 swings. Rest and repeat.

2. Change position to lie on the left side of your body.

3. Simultaneously raise right arm and right leg and hold for 10 seconds.

4. Rest and repeat.

5. Repeat this sequence with the left arm and left leg.

6. Rest and repeat.

Safety:

1. Rise to a kneeling position. Pause.

2. Grasp support (back or arm of a sofa, handle of a locked door or arm of a friend) and rise slowly.

3. Hold on to support long enough to confirm your head is clear.

4. Sit on a chair for a couple of minutes.

Caution: Rising up too quickly from the floor can trigger a faint.

CHAIR

These exercises suit those seniors who have limited strength or issues with balance.

Follow these steps:

1. Set chair in an open area of the room. Once seated, place knees together and sit upright.

2. Hold sides of the chair, extend legs, then rest. If your level of fitness is low, extend one leg at a time. As fitness level grows, increase the length of time legs are extended.

3. Extend arms and swing upper body to the left. Hold this position for 10 seconds.

4. Repeat sequence to the right.

5. To increase the flexibility of your back muscles, bend forward to touch toes. Pause and return to sitting upright. Repeat. If flexibility is low, bend forward a short distance. As flexibility increases, extend arms further towards toes.

STAIRS

A New York doctor was invited to provide medical care for a team of climbers planning a visit to the Himalayan mountains a few years ago. To condition his body for this demanding role, he walked up flights of stairs in a New York skyscraper, gradually increasing the number of flights as the days passed. When the time came to join the team in the Himalayas, he was in good shape to climb at a high altitude.

All multi-storey buildings have stairways. Assuming seniors enjoy average health and mobility, stair-walking is an option for exercising in winter. Seniors can begin by ascending one flight of stairs, then adding more when mobility and confidence warrant an increase.

Once a senior’s body and mind are accustomed to walking upstairs safely and comfortably, start walking downstairs.

For the first stair-walk, have a friend standing by. Proceed slowly, one flight at first. Hold the banister. As the body becomes comfortable with the demands of stairwalking and with repeated practice, both muscular coordination and overall strength will develop.

EXERCISE VIDEOS

Seniors exercising at home can be guided via programs available on television, computer, or by videos borrowed from a public library or purchased in a store.

Such exercises are geared specifically to the needs of seniors.

While lacking the social benefits of exercise classes, videos provide basic guidance for seniors in their desire to maintain physical flexibility in the comfort and privacy of their own home.

Alastair MacLeod lives in Dartmouth, N.S. A retired dentist, he is currently a young 87-year-old. When a kid, the author was encouraged by his dad to accompany him on countryside walks. As a result, Alastair has walked for exercise throughout his life. This column is based on his forthcoming book, Super Seniors.