Five Physical Therapy Exercises for Seniors
Physical therapy is one of the most important things Utah seniors can do to keep mobile, keep healthy, and keep leading fulfilling lives. Contrary to popular belief, physical therapy is not just for recovering from an injury. One of its greatest benefits is mobility maintenance for seniors.
As we age, our strength, flexibility, and balance naturally declines. But with some simple exercises, you and your loved ones can slow the effects of aging, and in some cases, even slightly reverse it.
Through balance, mobility, and strength training, seniors can reduce chronic pain, build range of motion muscle strength, and ultimately, maintain their independence and quality of life. Here’s how, from Monument Health Group.
Benefits of Physical Therapy for Seniors
Physical therapy, or PT, isn’t just for recovery after an injury. It can help people, especially seniors, maintain their strength, health, and balance in old age, so they can keep performing the activities of daily living for longer.
A few benefits of PT include the following:
Improving Range of Motion and Flexibility
Regular stretching and exercise can keep the body limber. This helps seniors with tasks like putting on their clothes, cooking, laundry, and picking things up from the floor or other spaces. Stretching in this manner also feels great and helps reduce stiffness over the long run.
Building Muscle Strength and Endurance
Physical therapy helps rebuild muscle mass after a natural loss that can come with old age. Muscle mass is so important for every senior due to the influence of gravity. Our muscles are what keeps us up and off the floor.
Reducing Chronic Pains and Managing Chronic Conditions
Physical therapy is great at reducing chronic pain and conditions because it can help strengthen muscles around the affected areas, helping to compensate. Exercise also offers amazing mental health benefits as well.
Enhancing Balance and Preventing Falls
Falls are one of the scariest and deadliest spectres haunting Utah seniors today. Falls are one of the leading causes of death for Utahns 65 and older, according to the Utah Department of Health and Human Services. Physical therapy can enhance balance, helping to make falls less of an occurrence.
Recommended Physical Therapy Exercises for Older Adults
Here are five simple exercises that nearly every senior can do. These movements may be done at home.
Seated Leg Raises
Sit upright in a chair, with both feet on the floor. Slowly raise one leg out in front of you then place it back on the floor. Then do the other. Repeat for 10 – 20 times for each leg.
This exercise helps build lower body muscle strength and supports mobility for daily activities.
Wall Pushups
Stand facing the wall an arms length away, and place your palms on the wall. Balance on your feet and bend your arms to bring your upper body close to the wall. Push off the wall to return to your starting position.
The exercise provides gentle strength training for arms, shoulders, and chest, and improves upper body endurance.
Heel to Toe Walk
Stand near a wall or counter for balance support. Walk forward by placing the heel of one foot directly in front of and touching the toes of the other. Take as many steps as you can in a straight line, while holding onto your support, then turn around and return to your original position.
This is a balance exercise that helps reduce fall risk and strengthens the legs, while improving coordination.
Seated Torso Twist
Sit upright in a chair with your feet planted firmly on the ground. Cross your arms over your chest and place your hands on your shoulders. Slowly twist from your waist as far as you can in one direction and hold it for five seconds. Return to your neutral position and then twist to the other side.
This exercise helps increase your range of motion and flexibility, especially in the spine and upper body, while helping to manage stiffness linked to chronic conditions.
Ankle Circles
Sit in a chair and lift one foot off of the floor. Slowly rotate the ankle in one direction 10 times, then rotate the same ankle in the other direction for another 10. Return your foot to the floor and repeat on the other side.
This exercise improves joint flexibility and circulation and helps to reduce chronic pains.
Tailoring Exercises to Seniors in Utah
If you’re unsure how to do any of the exercises above, or you would like more, contact a physical therapist or Monument Health Group today. A good PT will listen and understand your goals, help you create new ones, and generate a personalized health plan just for you.
Our licensed physical therapists can help create a safe, managed roadmap to the best health you can achieve.
Safety Tips for Seniors
When starting any new exercise routine, you should always speak with your doctor. Start slow, and increase gradually. Before beginning any new exercise, it’s always a good idea to consult with a physical therapist.
Remember, asking for support or supervision is not a sign of weakness, it is a sign of strength. Any exercise, especially strenuous exercise, should be performed around others when possible to minimise the risk of injury.
Call Monument Health Group for Senior Care That Includes Physical Therapy
Physical therapy offers seniors a powerful and healthy way to stay safe and spry in old age. If you’re looking for a senior care home that offers physical therapy to its residents, call Monument Health Group today to learn how seniors can live stronger, healthier, happier lives with our therapy offerings.