Physical therapy is an essential aspect of healthcare for elderly individuals. As we age, our bodies go through a lot of changes, and it’s crucial that we take care of ourselves in order to maintain our independence and quality of life.

Physical therapy exercises, when done regularly and correctly, can help seniors to improve their mobility, flexibility, and overall health. However, for many elderly individuals, getting to a physical therapy clinic can be difficult. Fortunately, there are many exercises that can be done at home to train the legs and the upper body of elderly people with the assistance of a caregiver, with and without equipment.

We will show you easy to execute exercises as well as giving tips about dos and don’ts that can help you and your loved ones to maintain active and keep your independence. Here are our main tips :

Physical therapy exercises are vital for promoting the health and well-being of our elderly loved ones. Incorporating resistance band exercises, chair exercises, balance exercises, yoga, or stretching routines into their daily routine can provide numerous benefits (improvements in mood and feeling of well-being, healthy bones, mucles and joints, helps control joint swelling and pain associated with arthritis, …) for their body and mind.

Research has shown that regular physical activity can reduce the risk of depression and anxiety, prevent the onset of heart disease, diabetes, and obesity, and improve mobility, flexibility, and overall health in older adults. Moreover, exercise can enhance their cognitive function, increase bone density, and promote longevity.

Exercise for Elderly loved ones to Improve Physical Health : Reminder of the Benefits

In this article you’ll find:

• Do’s and Don’ts
  • What not to do
  • What you can do
• I. Strenghtening Exercises
  • Resistance Band Exercises
  • Chair Exercises
• II. Balance Exercises
  • Easy and Basic Stability Exercises
  • Heel-to-Toe Walk
• III. Flexibility Exercises
  • Yoga
  • Stretching

Do’s and Don’ts

Even though physical activities are really good for our body, it can happen that sometimes, the elderly loved ones do not want to work out.
If so, DO NOT FORCE THEM!

Exercise for Elderly loved ones to Improve Physical Health : Dos and Don’ts

What Not To Do

As a caregiver, it’s important to be mindful of certain things to avoid when helping your elderly loved one engage in physical activity:

1. Don’t push too hard or too fast: It is important to start with a lower intensity and gradually increase with time, and to avoid any exercises that cause pain or discomfort.
2. Don’t neglect safety: Make sure that the environment is safe and that your loved one is using proper technique and equipment.
3. Don’t ignore medical advice: Always consult with a healthcare professional before starting any new exercise routine.
4. Don’t be too rigid: It is important to be flexible and adaptable when it comes to physical activity. If your loved one is not enjoying a particular activity or if it is causing pain, it might be necessary to adjust the activity.
5. Don’t force it: Physical activity should be something that your loved one wants to do, not something that they feel obligated to do.
6. Don’t be unrealistic: Be realistic about what your loved one can do and don’t push them to do more than they are capable of.
7. Don’t ignore their feedback: Listen to the elderly person’s feedback on the activity and adjust it accordingly, it is important that they feel comfortable and enjoy the activity.

What Can You Do

But as a caregiver, there are several things you can do to help your elderly loved one engage in physical activity:

1. Make it fun and social: Physical activity can be more enjoyable and motivating when it is done with others. Look for group exercise classes, such as tai chi or yoga classes, that are specifically designed for older adults.
2. Provide support and encouragement: Encourage your loved one to set realistic goals and to celebrate small successes along the way. Be supportive and patient as they progress.
3. Find an appropriate environment: Choose a safe and comfortable place for your loved one to exercise, with good lighting and proper equipment (parks, at home, outside, in a room dedicated to exercise, …).
4. Adapt the exercises: Many exercises can be modified to make them safer and more comfortable for older adults, such as using a chair for support, using lighter weights or only bodyweight, and shortening the movement or making it easier.
5. Make it a part of daily routine: Incorporating physical activity into your loved one’s daily routine can make it more manageable and easier to stick to. You can create games and activities around those exercises, adding prizes or goals.
6. Be a role model: Leading by example can be a powerful motivator. If your loved one sees you being active, they may be more likely to follow your example.
7. Remember to keep an open communication and listen to the elderly person’s feedback on the activity, if they are not enjoying it or if it is causing pain, it might be necessary to adjust the activity.

Here are examples of some physical therapy exercises detailed step-by-step for the elderly that can be done at home with the help of a caregiver:

I: Strengthening Exercises

It is important to note that before starting any physical activity, make sure to consult with a physical therapist to ensure that the exercises are safe and appropriate for the individual’s abilities and conditions. The caregiver should also be well trained and familiar with the exercises to ensure the safety of the elderly person.

A. Resistance band exercises

Resistance bands are a great way to build strength in the arms and legs. Caregivers can help seniors to hold the band and guide them through different exercises such as bicep curls, tricep dips, and shoulder press.

Also, the resistance of the band should be chosen accordingly, it should be challenging but not too difficult for the elderly person to perform the exercises safely.

Here are three resistance band exercises that can be done by seniors or elderly individuals with the assistance of a caregiver:

1. Bicep Curls:

This exercise involves flexing the elbow joint while holding the resistance band, or weight, in the hand. The bicep curl is a good exercise for elderly individuals because it helps to improve upper body strength and muscle tones:

• • Step 1: stand with your feet shoulder-width apart and hold the resistance band with both hands. The band should be in front of your body.
  • Step 2: keep your elbows close to your body and slowly lift the band towards your shoulders, contracting your biceps.
  • Step 3: slowly lower the band back to the starting position.
  • Step 4: repeat the exercise 10-15 times, or as many as the senior is comfortable with.

Exercise for Elderly loved ones to Improve Physical Health : Biceps Curl

3. Triceps Thrusts:

Triceps thrusts with resistance bands are a resistance exercise involving the triceps muscles and are particularly useful for older people as they can help improve arm strength and flexibility. This exercise is simple to perform and can be modified according to the person’s physical capabilities:

• • Step 1: grasp both ends of the resistance band with your hands and place your feet hip-width apart. This position allows for stable balance while performing the exercise and helps maintain correct posture. Keep your arms close to your body and your elbows bent at 90 degrees.
  • Step 2: slowly expand your arms upwards, keeping your shoulders low and your back straight. Hold the position for a second or two.
  • Step 3: slowly lower the arms back to the starting position.
  • Step 4: repeat the exercise 10-15 times, or as many times as the senior person feels comfortable.

Exercise for Elderly loved ones to Improve Physical Health : Triceps Thrusts

4. Shoulder Press:

This exercise involves pushing the bend overhead by extending the arms. The bicep curl is a good exercise for elderly individuals because it helps to improve overall upper body strength and improve posture, which can help to reduce the risk of falls and increase mobility:

• • Step 1: stand with your feet shoulder-width apart, holding the resistance band with both hands.
  • Step 2: slowly raise the band overhead, straightening your arms, keeping the band close to your ears.
  • Step 3: lower the band back to the starting position, keeping your back straight and core tight throughout the exercise.
  • Step 4: repeat the exercise 10-15 times, or as many as the senior is comfortable with.

Exercise for Elderly loved ones to Improve Physical Health : Shoulder Press

B. Chair exercises

Many seniors don’t have equipment, like weights or bands. If so, a chair can also be used for support while exercising. Caregivers can help seniors to do exercises such as chair squats, arm curls, and leg raises.

Here are three chair exercises without equipment that can be done by seniors or elderly individuals with the assistance of a caregiver:

1. Chair Squats:

This exercise involves sitting on the edge of a chair or bench and then standing up, then sitting back down again. The chair squats is a good exercise for elderly individuals because it helps to improve overall leg strength and it can improve balance and stability, which can help to reduce the risk of falls and increase mobility:

• • Step 1: have the senior sit on the edge of a chair with their feet shoulder-width apart.
  • Step 2: caregivers can assist by guiding the senior to stand up, making sure to keep their back straight and their knees behind their toes.
  • Step 3: caregivers can guide the senior to slowly sit back down, making sure to keep their back straight and their knees behind their toes.
  • Step 4: repeat the exercise 10-15 times, or as many as the senior is comfortable with.

Exercise for Elderly loved ones to Improve Physical Health : Chair Squats

2. Arm Curls:

This exercise involves flexing the elbow joint while holding the weight in the hand. The arm curl is a good exercise for elderly individuals because it helps to improve upper body strength and muscle tones:

• • Step 1: have the senior sit on the edge of a chair with their feet shoulder-width apart.
  • Step 2: caregivers can provide lightweight dumbbells or cans of food and guide the senior to hold them with their palms facing forward.
  • Step 3: caregivers can guide the senior to do bicep curls, making sure to keep their elbows close to their body.
  • Step 4: repeat the exercise 10-15 times, or as many as the senior is comfortable with.

Exercise for Elderly loved ones to Improve Physical Health : Arm Curls

3. Leg Raises:

This exercise involves sitting on the edge of a chair or bench, and raising one leg at the time while the other leg is helping by maintaining stability. The chair squats is a good exercise for elderly individuals because it helps to improve overall leg strength and it can improve balance and stability, which can help to reduce the risk of falls and increase mobility:

• • Step 1: have the senior sit on the edge of a chair with their feet shoulder-width apart.
  • Step 2: caregivers can assist by guiding the senior to raise one leg at a time, making sure to keep their back straight.
  • Step 3: caregivers can guide the senior to lower the leg back down.
  • Step 4: repeat the exercise 10-15 times, or as many as the senior is comfortable with.

Exercise for Elderly loved ones to Improve Physical Health : Leg raises

II: Balance Exercises

As always, it’s important for older adults to consult with a doctor or physical therapist before starting any new exercise routine, especially if they have any existing health conditions or have been sedentary for an extended period of time. It is important to note that these exercises should be done under the supervision of a caregiver to ensure safety, especially for elderly individuals with mobility or balance issues.

A. Easy and Basic Stability Exercises

1. Standing feet together:

• • Step 1: stand with your feet together.
  • Step 2: have a chair by your side or in front for safety reasons.
  • Step 3: hold this position for 2 minutes, or less if not comfortable.
  • Step 4: repeat 2-3 times the exercise.

This exercise is relatively easy. However, there are many ways to challenge your balance by making this exercise, and all the others, more challenging.

Exercise for Elderly loved ones to Improve Physical Health : Standing feet together

2. Tandem Stance:

• • Step 1: stand tall with an upright posture.
  • Step 2: have a chair by your side or in front for safety reasons. Keep your big toe of one foot touching the heel of your other foot. Keep your feet straight and not splayed.
  • Step 3: hold this position for 1 minute on each leg, or less if not comfortable.
  • Step 4: repeat 2-3 times the exercise and don’t forget to alternate legs.

Exercise for Elderly loved ones to Improve Physical Health : Tandem Stance

3. Standing single-feet:

This exercise is really hard, make sure to master the exercises above before attempting this exercise. It is a variation of the previous exercises for those who are really comfortable with the others.

• • Step 1: stand tall with an upright posture.
  • Step 2: have a chair by your side or in front for safety reasons. Shift your weight onto one of your feet and lift your knee up on the other leg, bringing your foot off the ground.
  • Step 3: hold this position for 1 minute on each leg, or less if not comfortable.
  • Step 4: repeat 2-3 times the exercise and don’t forget to alternate legs.

Exercise for Elderly loved ones to Improve Physical Health : Standing single-feet

B. Heel-to-toe walk

Caregivers can help seniors to practice walking in a straight line, placing one foot directly in front of the other, heel to toe. This exercise helps to improve balance and coordination.

Additionally, the exercise can help with the flexibility and range of motion of the ankle, knee, and hip joints. The heel-to-toe walk also helps in cognitive function and reaction time, as it requires attention and focus to maintain balance.

It is important to note that the heel-to-toe walk requires a certain level of physical ability and should be done under the supervision of a caregiver to ensure safety.

III: Flexibility Exercises

It is important to note that these exercises should be done under the supervision of a caregiver to ensure safety, especially for elderly individuals with mobility or balance issues. It is also important to start with a lower intensity and gradually increase with time, and to avoid any exercises that can cause pain or discomfort.

As always, it’s important for older adults to consult with a doctor or physical therapist before starting any new exercise routine, especially if they have any existing health conditions or have been sedentary for an extended period of time.

A. Yoga

Yoga is a great way to improve flexibility and reduce stress. Caregivers can help seniors to get into the correct positions and hold the poses.

Here are 3 yoga exercises that are well-suited for elderly individuals and can be done with the help of a caregiver:

1. “The Cat-Cow Stretch”

• • Step 1: start on your hands and knees with your wrists under your shoulders and your knees under your hips.
  • Step 2: take a deep breath in and arch your back up, tucking your chin to your chest and pushing your tailbone towards the ceiling. This is the cow position.
  • Step 3: exhale and round your spine, tucking your chin to your chest and pushing your tailbone towards your knees. This is the cat position.
  • Step 4: repeat this movement for 10-15 times.

Exercise for Elderly loved ones to Improve Physical Health : “The Cat-Cow Stretch”

2. “The Tree Pose”

• • Step 1: stand with your feet together and ground yourself firmly on the floor.
  • Step 2: slowly raise one foot and place it on the inner thigh of the opposite leg, with the sole of the foot facing forward.
  • Step 3: bring your hands together in front of your heart and focus on your breath.
  • Step 4: hold the pose for 10-15 seconds, then release and repeat on the other side.

Exercise for Elderly loved ones to Improve Physical Health : “The Tree Pose”

3. “The Seated Twist”

• • Step 1: sit on a chair with your feet flat on the floor and your spine straight.
  • Step 2: place your right hand on the back of the chair and your left hand on your right knee.
  • Step 3: slowly twist your torso to the right, keeping your spine straight.
  • Step 4: hold the pose for 10-15 seconds, then release and repeat on the other side.

Exercise for Elderly loved ones to Improve Physical Health : “The Seated Twist”

B. Stretching

Caregivers can help seniors to stretch their muscles, which can help to improve flexibility and reduce muscle tightness. It is important to note that these exercises should be done under the supervision of a caregiver to ensure safety, especially for elderly individuals with mobility or balance issues.

It is also important to start with a lower intensity and gradually increase with time, and to avoid any stretches that cause pain or discomfort. As always, it’s important for older adults to consult with a doctor or physical therapist before starting any new exercise routine, especially if they have any existing health conditions or have been sedentary for an extended period of time.

Here are 3 stretching exercises that are well-suited for elderly individuals and can be done with the help of a caregiver:

1. The Hamstring Stretch

• • Step 1: sit on the edge of a chair with your feet flat on the floor.
  • Step 2: keep your back straight and extend one leg in front of you, keeping the knee slightly bent.
  • Step 3: lean forward and reach towards your toes, keeping your back straight.
  • Step 4: hold the stretch for 15-30 seconds, then release and repeat on the other leg.

Exercise for Elderly loved ones to Improve Physical Health : “The Hamstring Stretch”

2. The Shoulder and Upper Back Stretch

• • Step 1: stand with your feet shoulder-width apart, your back straight, and your arms by your sides.
  • Step 2: clasp your hands behind your back and straighten your arms, lifting them up as high as you can.
  • Step 3: hold the stretch for 15-30 seconds, then release.

Exercise for Elderly loved ones to Improve Physical Health : “The Shoulder and Upper Back Stretch”

3. The Neck Stretch

• • Step 1: sit on a chair, or stand still, with your back straight and your feet flat on the floor.
  • Step 2: slowly tilt your head to one side, bringing your ear towards your shoulder.
  • Step 3: hold the stretch for 15-30 seconds, then release and repeat on the other side.

Exercise for Elderly loved ones to Improve Physical Health : “The Neck Stretch”

To summarize up

Physical therapy exercises can be done anywhere at any time, with the assistance of a caregiver, and can help to improve elderly individuals’ mobility, flexibility and overall health. The above exercises are aimed at strengthening, balance and flexibility, with resistance bands, chair exercises, tai chi, heel-to-toe walk, yoga and stretching.

In conclusion, engaging in physical activity and exercise with the assistance of a caregiver can have a significant positive impact on the mental and overall health of elderly loved ones. Regular physical activity can improve mood, decrease the risk of depression and anxiety, and improve cognitive function. It can also help to reduce the risk of chronic conditions such as heart disease, diabetes, and obesity. 

Additionally, regular physical activity can increase strength, flexibility, balance and improve overall physical function. Caregivers can play an important role in helping elderly loved ones to stay active and healthy by providing guidance, support, and encouragement. Therefore, it is important to incorporate physical activity and exercise as part of the care plan for elderly loved ones assisted by caregivers at home.

Overall, it is important to remember that physical activity should be a positive and enjoyable experience for your elderly loved one. Be supportive, patient, and encouraging, and work together to find activities that they enjoy and that are safe and appropriate for their abilities.