Many of our older customers – who we treat in their homes, nursing homes and retirement villages - have been asking us for advice on how to keep moving and stay healthy when they’re socially isolated.
Some of these customers were already very active, including those who are recovering from recent joint replacement surgery and are understandably keen to get moving again.
Keeping this in mind, for those keen to try these suggestions below, they are designed for those who were previously active, generally healthy and have no underlying health conditions.
From the outset, the Physical Activity Recommendations for Older Australians (65 or older) recommends that it is best to do some form of physical activity, regardless of age, weight, ability or pre-existing health conditions.
It is recommended to do a range of activities, particularly those that involve strength, balance and flexibility, and ideally, older Australians are recommended to exercise at least 30 minutes most, preferably all days of the week.
It’s good to set some goals or keep an exercise diary to track your progress, gradually increasing the exercise repetition or intensity when appropriate. You can increase or decrease the intensity by adjusting the number of times/sets/weights. Adjust the exercise routine based on your own fitness level or exercise goal.
If it was already part of your pre-coronavirus lockdown routine, walking at a moderate intensity – and at a safe distance from others – around the block or a park is always a good choice and should be continued if possible.
Next is safety.
When you're exercising at home, what’s important:
- If you are starting a new type of physical activity, you should be starting at a manageable level, or a level that is familiar to you and gradually build up when you confident and safe to do so.
- Your choice of shoe. I recommend a normal trainer and no bare feet unless you’re doing yoga.
- Comfortable clothing. Nothing loose – no long dresses or skirts.
- Setting up a room or area with enough space to move around.
- When completing standing exercises, make sure you are holding onto something solid and stable – the kitchen bench, the back of a heavy chair or handrail in the garden.
- Warming up and cooling down your body before and after exercising to minimise risks of injury. It is good to warm up with dynamic movement (i.e. shoulder roll, walking) and cool down with static stretching.
Arm/upper body exercises
Wall push up:
- Stand facing a wall around arm’s length away, place hands/palm on wall at shoulder height and slightly further than shoulder width apart.
- Then lean towards to wall while bending your elbow slowly, push back and straighten elbow to return to starting position.
- Repeat 10 times.
Side shoulder raise:
- Holding onto dumbbells, keep your arm straight by your side with fist facing inward.
- Raise your arms out (to the side) to shoulder level and return to starting position.
- Repeat 10 times.
Punching up:
- Holding onto dumbbells, keep your arm straight by your side with fist facing inward.
- Raise your fists up to shoulder high and punch up with your right arm and return to starting position.
- Repeat with your left arm and return to starting position.
- Repeat 10 times on each arm.
Punching forward:
- Holding onto dumbbells, keep your arm straight by your side with fist facing inward.
- Raise your fists up to shoulder high and punch forward with your right arm and return to starting position.
- Repeat with your left arm and return to starting position.
- Repeat 10 times on each arm.
Legs (3 seated exercises)
Sitting in a chair and marching on the spot:
- Do this for 30-60 seconds with a rest in between.
- To make it more challenging, place weights (like a can of soup) on top of knee.
Sitting in the chair side tapping:
- Lift a leg up - move it to the side. Tap it down. Lift again and return to centre.
- Repeat on the other leg. 10 times on each leg.
- To make it more challenging, place weights (like a can of soup) on top of knee.
Standing up and sitting down:
- Make sure the chair is stable and at the right height, not too soft or too low.
- Stand up and sit down 10 times.
- For an extra challenge fold your arms across your chest when doing this exercise.
Legs (3 standing exercises: all holding on firmly to the kitchen bench)
Mini squats:
- Standing in front of the kitchen bench for support and place a chair behind you for safety.
- Legs shoulder-width apart and hold on firmly to the kitchen bench.
- Imagine you're sitting on an imaginary chair while pushing your bottom out and bending both knees.
- Stand up to return to starting position. Repeat 10 times.
Calf raises:
- Have feet hip-width apart
- Raise both heels together and hold for 3 seconds. Do these 10 times.
- For more of a challenge have your feet closer together and with no hand holding onto kitchen bench.
Hamstring curl:
- Standing with feet hip-width apart, bend your knee to bring your heel towards your bottom.
- Repeat 10 times. Repeat on the other leg.
About Sara Li:
Sara Li graduated from La Trobe University as a physiotherapist in 2016. She began her physio career with HealthStrong in 2017 and enjoys working in the geriatric and orthopaedic fields.
About HealthStrong:
Part of Medibank, HealthStrong is a leading national provider of mobile allied health services.
With a team of over 300 allied health practitioners, we see clients wherever they choose to call home – whether that’s their own home, an aged care facility or in a retirement village. Our services are available to all Australians, not just Medibank customers.
HealthStrong services include physiotherapy, pain management, podiatry, occupational therapy, diversional therapy, speech therapy, optometry (NSW only), audiology and dietetics.
During the coronavirus (COVID-19) health emergency, HealthStrong is following all Federal and State Health Department guidelines to protect the health and wellbeing of our clients and employees.