20 Minute Workout for Seniors and Caregivers

By: Kayla Orange

Did you know that you can reduce your risk of developing cardiovascular disease or other diseases, strengthen bones, increase muscle mass, manage pain better and more in as little as 20 minutes a day? All of these things can be possible by implementing a quick, 20-minute workout into your everyday schedule. This blog will help you understand why exercising is so important and how you can easily fit a low-impact, 20-minute exercise routine into your daily life.

Many are often hesitant about starting a new exercise routine for fear that they won’t be able to stick to the schedule or will suffer “burnout” not long after starting. But, there are several strategies that you can use to help increase physical activity, stay the course, and avoid burnout.

Benefits of Exercising

We all know how important it is to get regular physical activity. Exercising offers lots of physical benefits and even provides brain health benefits. For example, seniors who maintain a regular exercise schedule report fewer aches and pains, stronger muscles and bones, lower blood pressure, mental clarity, and a boost in mood and overall well being. Additionally, exercising can reduce the risk of chronic diseases like high blood pressure and diabetes, helping lower blood pressure and blood sugar levels in individuals who already have those diseases.

Types of Exercises

To keep workouts fun and engaging, you should include a variety of exercises. Including as little as five different exercises that target different body areas in a basic routine can be enough to keep from getting bored and ensure that you get a total body workout. Examples of exercises in your schedule could be punches, knee thrusts, squats, shoulder overhead presses, bird dogs, arm rows, glute bridges, kneeling shoulder taps, mid-back extensions, full-body sits, squat curls, and knee lifts.

Each repetition should be done for 1-2 minutes, and you should pause briefly between each set. Exercises that work out the arms and legs should be done for 1-2 minutes per side. Continue to repeat the movements you have chosen to include in your workout until 20 minutes have elapsed. For safety reasons, these exercises should be performed from a seated position if you have trouble standing or bending for long periods of time or feel unstable at any point during the routine.

Here are several more tips to help you stay active and incorporate exercise into your everyday life:

·      Walking is an excellent source of exercise. Increase your steps by walking to the mailbox, walking your dog, taking a stroll, taking the stairs, and parking further away.

·      Everyday activities that get you up and moving, like cleaning and gardening, can be counted towards your 20 minutes of exercise.

·      Increase exercise gradually. Start with three days a week and add additional days as you get used to it.

·      Break your exercise routine up into smaller time segments – for instance, two 10-minute workouts instead of one 20-minute workout.

·      Use resistance bands and hand weights to facilitate a seated workout.

·      Create a playlist of your favorite songs to listen to while you exercise.

·      Ask a friend, family member, or caregiver to join you

·      Reward yourself with a massage, a trip to the salon, or new workout gear to incentivize taking a positive step towards a healthy lifestyle

Professional Caregiver Services at Royal Care

Now you see just how easy it can be to work a mere 20 minutes of exercise into your daily routine. So, get started today by selecting the movements you feel most comfortable doing and create an exercise schedule that includes days of the week, location, and time. Remember, the keys to consistency are being prepared and making the most of everyday activities like walking, bending, and stretching to achieve your 20 minutes of exercise.

At Royal Care, we specialize in providing quality caregiver services to our clients while also providing our team of professional caregivers with an array of resources to support their seniors’ needs. If you or someone you love are in need of professional homecare services, contact us today to learn more about our caregiver programs.

*Disclaimer: Please remember to always consult a medical professional before engaging in a new physical exercise routine.