Move More at Home with Low-Impact Exercises

Although staying physically active is vital^[1] for people of any age, it's particularly important for older adults^[2]. As well as improving physical and mental health^[3], boosting the immune system^[4], lowering the likelihood of falls^[5] and reducing the risk of chronic health conditions^[6] — such as cardiovascular disease, diabetes and some forms of cancer – exercise can increase longevity.

Research also indicates that regular physical exercise can help seniors live independently for longer^[7] and enhance their quality of life. Furthermore, making light to moderate activity part of daily routines can improve stamina and maintain strength^[8], coordination, balance and flexibility, which are common issues associated with aging.

Physical exercise also aids healthy sleep patterns^[9], which are crucial for older adults^[10]. Unfortunately, research indicates that approximately 45% of older Canadians don't get enough sleep^[11], compared with just under 30% of adults aged 18 to 65. Indeed, insomnia is fairly prevalent^[12] among people aged 60 and older. Moreover, while inadequate sleep is linked to dementia^[13], cognitive conditions further impact sleep^[14].

Alongside measures such as limiting evening caffeine intake, creating a comfortable sleep environment, maintaining a consistent sleep schedule and avoiding daytime naps^[15], physical exercise can help older adults sleep better.

Low-impact exercises^[16], such as swimming, yoga and walking, are ideal for seniors, with gentle motions lowering the chances of injury and reducing wear and tear on the joints while still bringing health benefits. This guide details easy, low-impact exercises to complete at home, requiring little to no equipment and just a short amount of time each day.

Best Time of Day to Exercise

Science suggests that certain periods of the day are better for exercising, depending on individuals' goals. Morning routines^[17] may help to shift belly fat and set the tone for an active day. Research shows that early exercise boosts restful sleep^[18]. Furthermore, morning exercise can help to loosen stiff joints. However, exercising later in the morning after eating^[19] is recommended for people with diabetes.

Conversely, afternoon exercise sessions may benefit those who want to lower their blood pressure and promote heart health^[20]. Later workouts may also play a role in lengthening life^[21]. However, physical activity too close to bedtime can disrupt sleep^[22]. Essentially, excepting the last couple of hours before bedtime, the best time to exercise is when it fits with people's lifestyles and routines. After all, any physical activity is better than none! Experts recommend that seniors fit in at least 2.5 hours weekly^[23] of moderate aerobic exercise plus strength exercises a couple of times each week.

Easy Home Exercises

People can make many small lifestyle changes to up their daily activity levels, such as getting up to physically switch on lights rather than relying on technology and taking a few stairs, where possible, over an elevator. The following eight home exercises can also help older individuals boost their health, well-being and sleep quality.

1. Air Punches – Alternating arms, gently punch the air in front of you five times per arm. Repeat by punching upwards for five sets. Then punch to the side for five sets, twisting the neck and upper body slightly to the side as you do so. This versatile exercise can be completed while sitting or standing, and you can add extra movement by walking on the spot simultaneously.
2. Chest Stretches – Another exercise that can be done from a standing or sitting position, chest stretches can improve upper body strength, enhance breathing and help blood flow. Clasping your hands together and palms facing outward, push your arms forward and flex your shoulders. Hold for a count of 2 and repeat five times. Then, stretch upward five times while holding your shoulders back.
3. Toe Taps – While sitting straight in a chair, keep your heels flat on the ground and lift your toes as much as possible. This helps strengthen your leg muscles and aid circulation. Repeat 10-20 times. This is an ideal activity while watching TV!
4. Heel Raises – Similar to toe taps, heel raises work the leg muscles, promoting stability, strength and flexibility. In a seated position, keep your toes on the floor and lift your heels 10-20 times. As a chair exercise, this is often great for seniors with limited mobility or stamina.
5. Weight Shifts – Place your feet hip-width apart, with your weight spread evenly between your feet. Either place your arms by your side or lightly hold a sturdy chair or countertop to aid balance. Move your weight onto your left foot, tilt slightly to the side and lift your right foot a few inches off the ground. Hold for a count of 10, then repeat with the other foot. Alternate five times, gradually increasing the hold time to 30 seconds. You can do this exercise while watching TV, waiting for your dinner to cook, standing in line at the grocery store, catching up on a phone call … the possibilities are endless!
6. Step Ups – With one foot on the bottom step or stair and holding a handrail for balance, slowly shift your weight to step up and hold the other foot in the air for 5 seconds. Step down and repeat with the other foot. Complete in sets of five or ten. Why not take a few extra minutes and make this part of your routine each time you go upstairs?
7. Squats – Standing with a straight back, your feet shoulder-width apart and your arms held straight in front of you (or gently holding a surface for balance), bend your knees and lower your body. Hold for 2 seconds. Essentially, move as though you will sit down – but squat. Return upright and repeat five times.
8. Wall Push Ups – Stand facing a wall, about 3 feet away, and place your feet at shoulder-width. Place palms in line with shoulders flat against the wall, keeping the spine straight as you lean forward. Flex your elbows to move toward the wall without moving your feet, then push back, taking care not to lock your elbows. Repeat in sets of 10. You could complete these exercises while waiting for the kettle to boil.

Add these exercises to move more for a healthier life and better-quality rest.

References

1. Government of Canada – Physical Activity
2. National Library of Medicine – The Importance of Physical Exercise among Older People
3. Mental Health Commission of Canada – Move to boost your mental health
4. National Library of Medicine – Physical exercise as a tool to help the immune system against COVID-19: an integrative review of the current literature
5. National Library of Medicine – Exercise intervention for the risk of falls in older adults
6. National Library of Medicine – Physical activity, exercise, and chronic diseases: A brief review
7. BMC Public Health – Physical activity in older people: a systematic review
8. National Library of Medicine – Exploring beliefs around physical activity among older adults in rural Canada
9. Healthline – 5 Reasons Exercise Improves Sleep
10. National Library of Medicine – Who Care about Sleep in Older Adults?
11. Statistics Canada – Sleep behaviours among Canadian adults: Findings from the 2020 Canadian Community Health Survey healthy living rapid response module
12. National Institute of Aging – A Good Night's Sleep
13. WebMD – Sleep Problems and Dementia
14. Mayo Clinic – Alzheimer's: Managing sleep problems
15. National Council on Aging – 6 Sensible Sleep Tips for Older Adults
16. Everyday Health – Low-Impact Workouts: Health Benefits, How to Get Started, and How to Get Better
17. AARP – When Is the Best Time of Day to Work Out?
18. National Library of Medicine – Effects of resistance exercise timing on sleep architecture and nocturnal blood pressure
19. Diabetes Care Community – When is the best time to exercise?
20. Nature Communications – Associations of timing of physical activity with all-cause and cause-specific mortality in a prospective cohort study
21. Everyday Health – Afternoon Workouts May Yield the Most Benefits for Longevity
22. Springer Link – Sleep onset is disrupted following pre-sleep exercise that causes large physiological excitement at bedtime
23. Government of Canada – Physical activity tips for older adults (65 years and older)