As we age, staying active becomes more important than ever. Regular exercise helps maintain mobility, reduces the risk of chronic illness, and boosts overall well-being. For those receiving in-home aged care or opting for private aged care at home, incorporating gentle movement into daily routines can enhance independence and quality of life. Whether you're new to fitness or looking for ways to stay active, here are some of the best exercises for people over 65.

1. Walking

Walking is a low-impact exercise that improves cardiovascular health, strengthens muscles, and enhances mental well-being. It’s an easy and accessible way for seniors receiving home care services to stay active. Aim for at least 30 minutes a day at a comfortable pace. Walking with a caregiver, a friend, or a pet can make the activity more enjoyable and provide extra motivation.

2. Strength Training

Maintaining muscle strength is essential for preventing falls and staying independent at home. Simple exercises using light weights or resistance bands can improve muscle tone and bone density. Focus on exercises such as seated leg lifts, bicep curls, and shoulder presses. Caregivers or home care providers can assist with proper technique and safety. Strength training also supports daily activities such as lifting groceries, getting up from a chair, and maintaining better posture.

3. Yoga & Stretching

Yoga helps improve flexibility, balance, and relaxation. Chair yoga is a great option for those with limited mobility, making it a beneficial activity for those in private aged care at home. Regular stretching prevents stiffness and keeps joints healthy, making daily activities like dressing and reaching easier. Deep breathing exercises often included in yoga routines also help manage stress and improve lung function.

Maintaining mobility as we grow older isn't only about our body's health; it's about staying in control, enhancing our mental well-being, and keeping connected to the joys of life. Every step, stretch, and move is a wager on an active, happy future.

Gemma Scales, Head Clinician for the Just Better Care Australia Network

4. Water Aerobics

Exercising in water reduces strain on the joints while providing resistance for strength-building. Water aerobics classes are a fun way to stay fit and socialise, and many in-home aged care providers can help arrange transport to local classes. Swimming or simply moving in water can also help improve circulation, reduce swelling in the legs, and provide relief for those with arthritis or joint pain.

5. Balance Exercises

Practicing balance exercises can help reduce the risk of falls, a major concern for older adults living independently. Try standing on one foot for a few seconds, heel-to-toe walking, or gentle Tai Chi movements to enhance stability. Home care professionals can provide guidance and support to ensure safety. Using balance boards, stability balls, or simply practicing standing from a seated position without using hands can further improve coordination and strength.

6. Cycling

Riding a stationary or traditional bicycle helps improve cardiovascular health and strengthens leg muscles. It’s a great way to get moving while being gentle on the joints. For those receiving aged care at home, stationary cycling can be a convenient option. Many modern exercise bikes come with interactive programs that make workouts more engaging, even from the comfort of home.

7. Dancing

Dancing is a joyful way to improve coordination, balance, and cardiovascular fitness. Whether it’s ballroom dancing, line dancing, or simply moving to your favourite tunes, it keeps both the body and mind engaged. This can be a fun activity to enjoy with home care providers or loved ones. Studies have shown that dancing can also improve cognitive function, reducing the risk of dementia and enhancing mood through social interaction.

Additional Benefits of Exercise for Seniors

Regular exercise doesn’t just improve physical health; it also enhances emotional well-being. Staying active can help combat loneliness and depression, which are common concerns for seniors living alone. Exercise also improves sleep quality, energy levels, and overall confidence in daily activities. Those receiving private aged care at home can benefit from personalised exercise plans tailored to their abilities and needs, ensuring a safe and effective routine.

 The health benefits of physical activity for older adults have been well documented. Older adults who meet the U.S. Physical Activity Guidelines by engaging in 150 minutes/week of moderate-intensity aerobic physical activity have 28% lower mortality rates compared to their less active counterparts.

Christina M Patch, Public Health Researcher & Program Manager University of California

Tips for Safe Exercise

  • Start slow: If you’re new to exercise, begin with light activities and gradually increase intensity.
  • Stay hydrated: Drink plenty of water before, during, and after exercise.
  • Listen to your body: Avoid exercises that cause pain or discomfort.
  • Warm up and cool down: Gentle stretching before and after exercise helps prevent injuries.
  • Modify as needed: If an exercise feels too difficult, adjust the movement to fit your ability level.

Stay Active with Just Better Care

At Just Better Care, we understand the importance of staying active as you age. Whether you need support with daily activities, encouragement to stay fit, or assistance in maintaining an independent lifestyle through in-home aged care, our compassionate team is here to help. Our personalised home care services ensure that seniors can continue enjoying their favourite activities safely. Contact us today to learn more about how we can support your independence and well-being in the comfort of your home.

Disclaimer: Always consult a healthcare professional before beginning any new exercise routine. Consult a professional and speak to your doctor or a fitness expert before starting a new exercise routine.