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Tag: exercise

Easy and Safe Exercises for Seniors to Stay Active

As you get older, you want to place more emphasis on your health and activity levels. When you are trying to stay active, it can be difficult to find safe exercises that meet your needs. If this is an issue that you are facing, keep reading to discover some safe and easy exercises you can do to stay healthy!

Elderly woman holding a pair of dumbbells.

Elderly woman holding a pair of dumbbells.

Wall Pushups

If you used to be able to perform pushups flawlessly, this is a great way to keep it up without overexerting yourself. Wall pushups can still strengthen your upper body with the added element of pushing against a wall instead of the floor. Make sure to keep your body straight and bend your elbows to save your body any undue stress, allowing you to keep working out with enjoyment.


Tippy Toe Lifts

When you need to give your upper body a break, tippy toe lifts can be a great way to strengthen your legs and improve your balance. Holding onto a counter or the back of a sturdy chair, slowly raise yourself onto your toes, then slowly bring yourself back to standing flat on the floor, and repeat. The easiest way to do this exercise is to pretend you’re a ballerina and imagine you’re going en pointe and then coming down gently before repeating. Doing this exercise slowly while holding onto the back of a chair will ensure that your body reaps the benefits of the workout while improving your balance.


Chair Squats

Another great way to continue building strength in your lower body is by doing chair squats. By performing this exercise, you’ll be able to build your glutes and legs. Similar to a normal squat, a chair squat just implements the added measure of having you sit down in a chair before rising back up to your starting position. The important thing to remember with this exercise is to keep your torso and shoulders straight to avoid bad form.

Group of seniors exercising together.

Group of seniors exercising together.


When it comes to staying active and healthy as you get older, finding exercises that will let you perform the movements without compromising your safety is important. Whether you choose to do wall pushups, tippy toe lifts, chair squats, or another workout customized for your body, remember to listen to your body when working out; and if you have a senior care service, ask them for advice or suggestions on exercises.

How to Lower the Risk of Dementia

There is a list of general advice that emerges from reading about dementia prevention. Many know the drill: constant exercise, nutritional diet, and abstinence from smoking. But the specifics can get fuzzy; what does “constant” exercise look like? Is it a daily thing? Is it perhaps a weekly thing? Or maybe it’s even hourly. In addition, excusing laziness and not adhering to these rules becomes terribly easy in the hustle and bustle of life. And after a while, the effectiveness of those vague listicles fades. So below are some specific examples to help:

The ravages of dementia.


BETTER: Face your fears. Make new friends. And we can do it together.

What does “healing from depression” look like exactly? Is it taking antidepressants until one feels better? What about the side effects? And what about the side effects of those side effects? Thankfully, there is one suggestion that has stood the test of time: “Face your fears.” Of course, contextualization is important here. This doesn’t mean “Go endanger your own life by wrestling with the Nemean Lion”; it means getting out of one’s comfort zone and attempting some derring-do. What better way to snap out of a slump than to be exhilarated by surviving that ‘nightmare scenario’? So go strike up a conversation with that “unapproachable” neighbor. Go mingle with those nerds from that photography club. Be reconciled to that estranged family member. You’re in for a surprise! (Social isolation is not just linked to dementia and depression, but also chronic illness and early mortality.)


Better: Reduce the use of immobilizing devices.

High blood pressure (hypertension) can lead to the narrowing or bursting of blood vessels. And, it is this reduction of blood flow that is detrimental to the supply of oxygen and can, in turn, lead to the blockage or even death of brain cells. The affected person may experience trouble with communication, memory, or speech. Because obesity can increase blood pressure, it can also bring about vascular dementia (a type of dementia in which the patient has trouble making judgments, recalling things, and other mental activities).

So what is the guideline for combating obesity? Well, it would include a nutritional diet, of course. But it also means ditching sedentariness-encouraging devices like those hoverchairs in WALL-E that perform nearly every task for you. It means taking the stairs instead of the escalators, walking the bike instead of riding it, and sleeping right.


Better: Join our acapella group. Let’s listen to this physics-themed podcast together.

The assumption in that first bit—“do sudokus or suffer dementia”—is not only hackneyed but also has been debunked; doing crossword puzzles and sudokus had been thought to stop cognitive decline. While it may give a headstart of sorts, it apparently cannot actually deter deterioration.

But that does not mean keeping the mind active is unnecessary. Dissect that movie that has a convoluted plotline. Memorize that Shakespearean sonnet. But if film analysis and iambic pentameters are not one’s specialties, that is no problem at all. Music is another great way to achieve that same goal. In fact, because music enables the simultaneous use of various parts of the brain, it apparently prolongs the period for which even those with dementia can retain their linguistic skills.

“Knew it. Never touch the sudoku!”


Better: We can be your accountability partners. Call us whenever.

Although one of the most preventable causes of early death, cigarette or tobacco addiction is yet a stronghold in the lives of many. Smoking can lead to chromatic pulmonary diseases, asthma, coronary heart disease, strokes, lung cancers, and more. But, temptation can make one believe all sorts of lies; one can believe that a moment of fleeting pleasure is worth suffering all these things. And isolation only makes temptations easier to fall prey to.

One helpful way to quit smoking is to form an accountability group that is full of immovable members who are committed to being vulnerable in the presence of all. And don’t forget to celebrate all the victories over temptations along the way, of course.


Better: I made this fresh-squeezed fruit juice. Want some? It’s way better than booze.

Even better: I have a new recipe. These new berries and tuna salad are the bomb. I can cook these for you whenever. It helps lower your cholesterol.

This one is similar to #4. Accountability and unconditional love go a long way.


Better: Let’s do the floss dance. And then do some gardening.

Research shows that those who are frail are often more prone to falling prey to dementia. But not everyone is a natural gym rat. And even for the overachiever, exercising is an acquired taste. Imposing this way of life on those who are wheelchaired or have arthritis-ridden joints will not be easy. But with unconditional love and whispers of encouragement, many can conquer mountains. Exercise, when done right, not only lowers cortisol levels (often indicative of stress) but also releases endorphins (analgesic hormones).

Switching up a regimen or two can also make things more adventurous. Try cycling for a change instead of jogging along that same route. And perhaps for starters, aerobic activities such as gardening or dancing can suffice. Playing “The Floor Is Lava” with grandchildren may also be a fun switch of pace. After all, it’s like slow parkour!

“I shall deflect you, dementia!”

More Dementia Prevention Hacks:

3 Tips to Improve Your Memory

As we grow older, our memory can sometimes lapse or even fail. Fatigue, age, and various illnesses can wreak havoc on our memory. This is why we recommend three tips in memory improvement so you can enjoy and recollect your happy moments with clarity!


Now, this may be a strange thought: how does my diet affect my memory? Surprisingly, your nutrition plays a major part in the function of your brain and, by extension, your memory. By making smart choices in your diet, you are laying the foundations for an active brain. Great food choices include:




-Olive Oil


-Whole Grains

All of these selections have been linked to boosting brain activity and memory retention – caffeine too! However, caffeine can prove detrimental in large doses, so it is not recommended for prolonged use for alleviating memory loss.


Exercise is recommended for all ages, but it is especially important for elderly people to stay active every day. Going on walks, lifting lightweights, jogging, yoga, or swimming – all of these options will keep your body active while keeping your mind engaged as well. The increased blood flow throughout the body also benefits your brain on a physical level, allowing more blood and oxygen around the organ to keep it fully functioning.

Mental Exercises

Working out is great for your overall physical health, but you may be forgetting to work on an integral part of your memory. It resides in, you guessed it, your brain, and it is the most important organ in your entire body! While nutrition and exercise are a great start to a healthy brain, you need to work on your mind as well to truly improve and rebuild your memory techniques. Fun games and activities designed to improve your recollection include:

-Recall testing:

Make a list of groceries, chores, or a to-do list. Once you’ve done that, go over the list again with another person and list off all of the items by memory.


Math is a great subject to use as a brain teaser! Going through problems or formulas in your head without the aid of paper and pencil forces your mind to focus and keep track of previous steps. By doing simple exercises with your mind every day, this will help you focus and remember minor details and events in your life.

-Hand-eye coordination

While they may seem menial, picking up a hobby like knitting, drawing, or even sculpting will boost your memory. Many people are kinetic learners; if you learn by doing, hand-eye centered exercise is great for memory boosting and recall!


Which of these tips do you like best? Leave a comment below to show how these simple tricks helped boost your short and long-term memory recall, or even suggest a new trick that has worked for you!