We know that benefits from rigorous daily activity for elderly people can add up, but have you ever considered how it might become an exercise routine in itself?

There are ways to complete daily activities that can prevent physical strain or damage, while strengthening the body.

Here are some tips for how to consciously target your efforts to maximize fitness.

Loading and unloading the dishwasher

All that bending and lifting can torque your lower back unless your hips are flexible.

The fix: Hip hinge

1. Start with your feet hip-width apart, your knees slightly bent, neck long and shoulder blades tucked gently down and in, arms by your sides.

2. Move your hips backward and bend your knees, still keeping your back long and straight. Your torso should lean forward from your hips.

3. Slowly extend your arms straight in front of you. Go only as far as you can while maintaining proper posture.

4. Pause, then slowly rise, straightening your knees and moving your hips and arms back to the starting position. Do 3 sets of 10 to 15 repetitions.

Taking in groceries

Carrying heavy groceries can strain your neck, shoulders and lower back.

The fix: Squat, lift and carry

1. Stand with your feet hip-width apart and with small weights on each side of you on the floor.

2. Bend your knees and pick up a weight in each hand. Straighten and walk 10 to 30 paces, then set down the weights.

3. Turn around, pick up the weights and walk back. Repeat 3 times.

Vacuuming

Running a vacuum cleaner can tire your back and core as you lunge, bend and pivot to clean hard-to-reach places.

The fix: Lunge and reach

1. Start with your feet hip-width apart and your knees slightly bent.

2. Step forward with your left leg, bending the left and right knees while reaching forward with your right hand.

3. Rise out of the lunge, coming back to the starting position.

4. Now do a diagonal lunge: Step out with your left leg to the left side while reaching out with your right arm.

5. Repeat on the other side, first stepping forward with your right leg, then rising and lunging out to the right. Do 3 sets of 10 to 15 repetitions on each side.

Putting a child into a car seat

Bending over with a heavy object (a child) requires strong back and arm muscles. You’ll also need to work on building a strong core.

The fix: Squat, lift and twist

1. Start with your feet hip-width apart. While holding a medicine ball (or other weight) in both hands, slowly bend your knees and move your hips backward into a squat.

2. Twist gently to the left, then return to the starting position.

3. Repeat, twisting your torso to the right. Do 2 to 3 sets of 5 to 10 repetitions.

Stair Climbing

Whether you’re touring Rome or hiking in Yellowstone, you’ll likely be doing more walking and stair climbing than you would on a normal day.

The fix: Step-up

1. Start with a step stool between 6 and 12 inches high.

2. Step up with your right leg, with your left leg following. Then step down.

3. Next, step up with your left leg first. Do 2 to 3 sets of 5 step-ups on each side.

Broad Street can help. Our Personal Assistants can help with household responsibilities and exercise routines. For more information, call us at 847-728-0134.

Sources:
https://www.aarp.org/