Physical therapy care for the elderly is becoming increasingly important in light of an aging population. Physical therapy can help maintain mobility and independence as you age, relieve pain and improve overall well-being. “Heimphysio” offers customized physiotherapy care at your home in Vienna. In this blog post, we would like to introduce you to some effective exercises for senior:in that you can do at home.
The advantages of physiotherapy for seniors
Before we focus on the exercises, it is important to emphasize why physical therapy is so valuable for the elderly:
- Mobility improvement
Physical therapy can increase joint mobility and strengthen muscles.
- Fall prevention
Balance and coordination can be improved through targeted training.
- Pain relief
Physical therapy techniques can help with pain, especially arthritis or after surgery.
- General well-being
Regular exercise can help reduce depression and anxiety and improve sleep quality
Exercises for seniors to do at home
Before starting any new exercise program, always consult with a physician or physical therapist. Here are some simple but effective exercises that older people can do at home:
Leg lift in sitting position
- Goal: Strengthening the thigh muscles
- Execution: Sit upright on a chair. Lift one leg extended, hold it for a few seconds and put it back down. Repeat this 10 times per leg.
- Goal: Strengthening of the shoulder muscles
- Execution: Sit or stand upright. Raise both arms sideways to shoulder height and lower them again. Repeat the exercise 10 times.
- Goal: Strengthening the calf muscles and improving balance.
- Execution: Stand next to a table or chair that you can use for support. Raise yourself up on your toes and slowly lower yourself back down. Repeat this 10-15 times.
Standing hip circles
- Goal: Promote hip mobility
- Execution: Stand upright and support yourself on a table or chair if necessary. Move the hips in a circular motion. Repeat this 10 times in each direction.
Lateral leg lift
- Goal: Strengthening of the hip muscles
- Execution: Stand upright next to a chair. Raise one leg sideways and lower it again. Repeat the exercise 10 times per side.
Bending forward while standing
- Goal: Strengthening the back muscles and stretching the front of the thighs.
- Execution: Stand upright with legs slightly apart. Slowly bend the upper body forward while stretching the hands towards the floor. Hold briefly and return to starting position. Repeat this 10 times.
- Goal: Promote shoulder mobility
- Execution: Sit or stand upright. Rotate both shoulders in a circular motion. Repeat the movement 10 times in each direction.
|Leg lift in sitting position
|10 per leg
|Calf muscles, balance
|Standing hip circles
|10 per direction
|Lateral leg lift
|10 per page
|Bending forward while standing
|Back muscles, thigh stretching
|10 per direction
Tips for a safe workout
- Start slowly and gradually increase the intensity and duration.
- Be sure to use proper technique to avoid injury.
- Listen to your body. If you experience pain or discomfort, stop the exercise immediately and consult with an expert.
- Consult a physical therapist regularly to ensure exercises are performed correctly and effectively.
Physical therapy offers a wealth of benefits for the elderly, from pain relief to improved mobility. Thanks to services such as “Heimphysio” in Vienna, seniors can enjoy the benefits of professional physiotherapeutic care in their own homes. Regular practice at home, supplemented by professional support, can help maintain an active and healthy life in the
Smith, L., & Jones, M. (2019). Benefits of physiotherapy interventions in elderly populations. Journal of Ageing Research, 24(3), 45-52.