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Safe Physical Activities for the Elderly for their Health and Well-Being


Aging. It happens to everybody. It’s how we respond to it that matters. Do we just allow our health and well-being to decline or do we take action? Eating the right food, being with the right people, and doing proper physical activities for a certain age are crucial.

So today on the Healthcare Channel we’ll be sharing safe physical activities that the elderly can perform. Let’s get active.

Note: Do consult with your doctor before doing any of the activities listed below. 


1. Mall Walking 

Walking is great exercise and walking in the mall is second only to walking in neighborhoods in popularity. Malls are great places to walk because they provide a sheltered indoor space free from traffic and bad weather. 


2. Wall Push-Up

Low impact. These push-ups will strengthen your arms, shoulders, and chest. Try this exercise during a TV commercial break. 

How to do a wall push-up:

  1. Face a wall, standing a little farther than arm’s length away, feet shoulder-width apart. 
  2. Lean your body forward and put your palms flat against the wall at shoulder height and shoulder-width apart. 
  3. Slowly breathe in as you bend your elbows and lower your upper body toward the wall in a slow, controlled motion. Keep your feet flat on the floor. 
  4. Hold the position for 1 second. 
  5. Breathe out and slowly push yourself back until your arms are straight. 


3. Chair Stand Exercise

This exercise, which strengthens your abdomen and thighs, will make it easier to get in and out vehicles. If you have knee or back problems, talk with your doctor before trying this exercise. 

How to do a chair-stand exercise:

  1. Sit toward the front of a sturdy, armless chair with knees bent and feet flat on floor, shoulder-width apart. 
  2. Lean back with your hands crossed over your chest. Keep your back and shoulders straight throughout exercise. Breathe in slowly. 
  3. Breathe out and bring your upper body forward until sitting upright. 
  4. Extend your arms so they are parallel to the floor and slowly stand up. 
  5. Breathe in as you slowly sit down. 

4. Balance Walk

Having proper balance helps you walk safely and avoid tripping and falling over. This exercise will help you achieve that.

How to:

  1. Raise arms to sides, shoulder height. 
  2. Choose a spot ahead of you and focus on it to keep you steady as you walk. 
  3. Walk in a straight line with one foot in front of the other. 
  4. As you walk, lift your back leg. Pause for 1 second before stepping forward. 
  5. Repeat for 20 steps, alternating legs. 

5. Yoga

Yoga is a mind and body practice that typically combines physical postures, breathing exercises, and relaxation. Recent studies in people in their late 50’s have found that yoga is helpful in reducing chronic low-back pain and improving function.

These are excellent activities you can do with your elderly as a care giver, nurse, or healthcare worker. If you have any more suggestions, do let us know we’d love more contributors on our channel!



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