Maybe you are having trouble getting started?
You can start by taking small steps.
Try getting up and walking around your house more
You can count your steps, start maybe with 100 steps and build from there
While sitting you can do: Foot flexion – point your foot up and then point down. This simple movement helps move blood up to your heart.
Sit to stands – Sitting in a chair, slowly rise up and
then sit back down slowly – best to use a firm chair
like a kitchen chair. This will strengthen your legs
While sitting you can march in place, this will help circulation and
building leg strength. You can add arm movement, move your arms
up and down or forward and back.
Ways to strengthen your Balance
Falls are not fun. There are some simple exercises you can do that will reduce the risks of falls
1. Stand next to a counter, raise one foot off the floor and hold for a few seconds, lower foot down. Repeat two times and then lift the other foot. Once this begins to get easier, try lifting your hands off the counter when you raise your foot, knowing you can put your hands on the counter if needed.
2. Try walking a tight rope line. This requires putting one foot in front of the other. This is done slowly. Start by placing one foot firmly on the ground slightly forward, then place the opposite foot in front of the other foot. Start with four steps forward, or set a goal where you walk to counter
Walking: Walking offers numerous benefits for older adults,promoting physical and mental well-being, and supporting their ability to maintain independence. The CDC recommends at least 150 minutes of moderate-intensity aerobic activity per week for older adults, such as brisk walking
Don’t Forget to drink enough water everyday!
Helping local wildlife: There are a lot of species of birds here in Nevada. Feeding birds can be an enjoyable way to bring nature to your garden., The sound of a bird song is naturally relaxing, and can even be made into a game by identifying the calls of different species.
Simple bird feeders can be made by melting lard and mixing with seeds and fruits, or by pushing seeds into apples and hanging them from a tree.
If you have a garden or patio, you can create a small pond to attract wildlife. All you need is a plastic tub, some gravel and rocks, add some aquatic plants or pond weed to keep the water clean.
Scrap booking: Sitting in the garden and working on a scrapbook is both fun, and has a wide range of health benefits. Sorting through old photos and mementos can spark memories and conversation – you may even learn something new about your loved one’s life . Cutting and sticking, or pressing flowers can help motor skills, and scrap booking can also have a calming effect – reducing blood pressure and heart rate.
Farmers Market: Great way to get Fresh vegetables and produce, meet people in your community. Ask a friend or family to go with you.
Craft Shows: Summer offers many craft shows and festivals throughout the Nevada area, remember to wear your hat or visor.
