Balance and Strength Exercises Caregivers Can Do Together With a Senior Loved One

Regular movement can help older adults maintain strength, balance, and mobility. Balance exercises for seniors, such as simple movements using a sturdy chair or countertop, can be done at home with a caregiver nearby for support. November is Fall Prevention Month in Canada, making it a good time to review ways to stay active and reduce fall risks during the winter. 

Senior Helpers Calgary West shares a few exercises caregivers and older adults can try together. Before starting a new routine, check with a doctor or physiotherapist to confirm which movements are appropriate.

Before the First Session

Choose a clear, well-lit area with enough room to move safely. Set up a sturdy chair without wheels and keep a stable counter or other secure surface nearby for support. Wear comfortable clothing and well-fitting shoes.

Follow the instructions provided by a healthcare professional, and adjust each movement to the person's abilities. Start slowly and allow time for rest between exercises. Stop if the person experiences dizziness, shortness of breath, chest pain, or discomfort, and seek medical advice as appropriate.

Alberta's Finding Balance program offers additional exercise resources and a self-check to help assess fall risk.

Seated Balance Exercises for Seniors

Seated movements can be a useful starting point for people who need extra support or prefer to exercise while sitting. They can also help maintain movement on days when standing exercises are less suitable.

Caregivers can demonstrate each movement and follow along at a comfortable pace.

1. Seated marching: Sit upright in a sturdy chair and lift one knee at a time. Alternate legs for about one minute, or as tolerated.
2. Ankle circles: Lift one foot slightly and make slow circles with the ankle. Repeat in both directions before switching feet.
3. Seated leg extensions: Straighten one knee until the leg is extended comfortably. Hold briefly, then lower it slowly. Repeat with the other leg.
4. Arm raises: Raise both arms forward to a comfortable height, then lower them slowly. Use light hand weights only if a healthcare professional has confirmed they are appropriate.

Keep movements controlled and avoid rushing through repetitions. Allow breaks as needed.

Standing Exercises With Support

Standing exercises can help build lower-body strength and improve balance. Use a sturdy countertop or another stable surface for support. A caregiver can stay nearby and provide assistance as needed.

Consider these movements when they are appropriate:

• Sit-to-stand: Start in a sturdy chair. Lean forward slightly, stand up slowly, pause, and then sit back down with control. Use the armrests for support if needed.
• Heel raises: Hold a stable surface and slowly rise onto your toes. Hold briefly, then lower your heels back to the floor.
• Side leg lifts: Hold a stable surface and move one leg out to the side without leaning. Return it to the starting position, then repeat with the other leg.
• Supported balance practice: Stand with your feet close together while holding a stable surface. Only reduce hand support if a healthcare professional confirms that it is safe.

Choose exercises based on the person's abilities and follow the guidance of their doctor or physiotherapist. Stop if any movement causes pain, dizziness, or discomfort.

Making It Stick Through the Winter

Regular exercise helps older adults stay strong and improve balance. Short sessions throughout the week can be easier than one long workout. 

Caregivers can help by setting a regular time, keeping the area clear, and allowing breaks. They can also offer encouragement and remind older adults to move at a comfortable pace.

The Canadian 24-Hour Movement Guidelines for adults 65 and older explain how physical activity, sleep, and sitting time contribute to overall health. Families can review the recommendations with a healthcare professional to determine which activities are appropriate. 

Staying Active Across Calgary This Winter

Maintaining an exercise routine can be easier with regular encouragement and practical support. Caregivers can provide companionship and help older adults follow exercise plans recommended by their healthcare professionals. They may also assist with household tasks and transportation to appointments or community activities.

Senior Helpers Calgary West serves older adults and families in the Calgary area. Our caregivers offer companionship and everyday support that can help older adults remain active and connected. Contact us to see what would suit your family.