5 Gentle Physical Exercises for Frail Elders

Maintaining fitness and mobility is an essential part of life, regardless of age or physical condition. In fact, plenty of people find that moving their bodies through light exercise makes them feel better in more ways than one. Simple, gentle movements help to reduce inflammation, improve your balance and even boost your mood.

At Country Cousins, we believe that the importance of gentle exercise can’t be understated. Even small movements are incredibly beneficial and rewarding. From simple chair exercises to walking between rooms, older adults can continue to stay active with the right support.

In this article, we’ll explore five gentle exercises for older people to keep them healthy and engaged, without putting extra strain on their joints.

1. Upper body twists

A wonderful fact about upper body twists is that the effects can be felt no matter the user’s range of motion. Even small movements should help develop and maintain flexibility in the upper back, working to reduce pain and improve posture. Moving from side to side also engages the core muscles, which help with everyday movements like bending, lifting, turning and walking.

Here is how frail older adults can perform upper body twists:

Sit upright with their feet flat on the floor
Cross their arms with their hands reaching towards their opposite shoulders
Keep their hips still as they turn their upper body to the left as far as is comfortable, and hold for five seconds
Repeat on the right side

Encourage the person you’re caring for to repeat the twist five times on each side, or as many as they’re comfortable with. A carer can keep an eye on form and make sure older adults aren’t over-exerting themselves, allowing the person to reap the rewards of this exercise without reaching a point of pain.

2. Hip marching

Walking is often recommended to older adults as the best way to keep them moving, but increasing fragility may mean this is too much for some people. To enjoy the benefits of walking while remaining seated, hip marching is a great alternative. Moving the legs fluidly, mimicking the natural movement of walking, works to strengthen the hips and thighs, as well as help keep the muscles flexible.

To use this exercise correctly, older adults should:

Sit upright in a chair without leaning on the backrest, if possible, and hold onto the sides of the chair
Lift their left leg with their knee bent as far as is comfortable
Place the same foot down with control
Repeat this motion with the right leg

Depending on their balance, elderly adults may need assistance from a carer or family member to help them remain safely on the chair during this exercise. Adults with limited mobility often mention that marching makes their legs feel more flexible and refreshed. It will also boost their blood circulation to hopefully remove lower leg pain.

3. Neck stretches

Frail elders don’t need to run a marathon or lift heavy weights to keep their strength up – sometimes gentle movements like neck rotations are enough. While this exercise might not feel like it’s doing much, lots of people find that practising neck stretches every day can improve their mobility and flexibility. It might also reduce the number of tension headaches older people experience by relaxing the neck and shoulder muscles.

There are a few ways to stretch the neck muscles, including:

Basic neck stretch: Gently tilt their head towards one shoulder and hold for five seconds, then switch to the other side; repeat three times on each side
Neck rotations: Turn their head slowly to look over one shoulder, hold for five seconds, then return to the starting position with control before repeating on the other side
Chin tucks: Gently tuck their chin towards their chest, keeping their back straight, and hold for five seconds before returning to the starting position; repeat three times

Neck stretches are highly beneficial as an exercise for the elderly when performed at least twice a week. Encourage older adults to use all three of these neck exercises, but even a few reps can make a difference, leaving them feeling more flexible and less tense.

4. Chest openers

As we get older, our age has a pronounced impact on each part of the backbone, which may result in a curved spine and stooped posture. Poor posture may lead to several negative effects, such as pain, breathing problems and even digestive issues. Regular exercises like chest openers have the potential to improve posture and hopefully reduce these effects. This gentle exercise is one of the best ways fragile elders can improve their posture without standing up.

Here’s how to improve posture with chest openers:

Sit upright and away from the back of the chair, if possible, and pull their shoulders back and down to lengthen their spine
Extend their arms out to the side
Gently push their chest forward and up until they feel a stretch across their chest
Hold for five to ten seconds, and repeat five times

Again, as this exercise requires older adults to sit away from the chair’s backrest, they might require a carer or friend to make sure they stay safely balanced while stretching. They should be able to feel a difference in their posture after a few weeks of consistent movement, leaving them feeling more mobile and flexible with less muscle pain.

5. Ankle extensions

The mobility and strength of our ankles may increase or reduce the risk of falling, so it’s important to keep them moving as we get older. Evidence has suggested that foot and ankle exercises may help to reduce fall risks, so encouraging frail elders to perform ankle extensions can keep them safe as they move from room to room. They also improve the flexibility of the ankles and lower the risk of developing a blood clot.

Here’s how you can encourage frail adults to stretch their ankles:

Sit upright, hold onto the side of the chair, and lift their left foot off the floor
With their leg straight and raised, point their toes away from them
Point their toes back towards them; repeat two sets of five stretches for each foot

A carer can support an older adult with encouragement and reassurance, helping to keep their leg up throughout the exercise. A few ankle extensions each day will help reduce swelling and inflammation, making them feel more comfortable and potentially giving them the freedom to move around more easily.

The importance of gentle exercises for frail elders

As we age, the importance of fitness and movement doesn’t decrease. The NHS recommends that older adults (over the age of 65) should aim to be physically active every day, even if it’s simple, light activity. There are plenty of benefits that come from frail elders remaining active, including:

Maintaining independence by helping them feel more capable to move around freely and do things for themselves
Improving cardiovascular health through lowering cholesterol and blood pressure, along with boosting circulation
Potentially enhancing cognitive function and reducing the incidence of Alzheimer’s Disease
Reducing anxiety and depression by releasing endorphins which might reduce negative feelings and boost mental health
Helping flexibility and maintaining movement in muscles and joints to decrease discomfort
Improving strength by building and supporting the growth of important muscle groups
Preventing injuries through improving flexibility, strength and coordination to reduce the risk of falls

How Country Cousins can help

Getting older might impact strength, mobility and mental health, sometimes leaving older adults feeling trapped. At Country Cousins, we believe that everyone deserves to feel good in their body, which is why our carers encourage exercise through fun and gentle movements.

Here’s how we can support frail elders in their familiar surroundings:

Professional and personal companionship to help people who struggle with keeping on top of their daily errands
Support with day-to-day activities, including gentle exercises, hobbies and more
Encouragement to remain mobile, active and engaged
Flexible live-in care to make long-standing connections between carer and recipient
Round-the-clock care for clients who need extra support to make the most of every day

With over 60 years of experience, we’ve seen just how important and beneficial even gentle exercises can be for our clients. Fragility certainly isn’t a weakness, and we want to empower everyone through movement based on their ability and comfort.

Talk to our team today

As the UK’s longest-serving introductory live-in care agency, we have been providing compassionate live-in care to those who need it since 1959 – all from the comfort of their own homes.

Give us a call today on 01293 224 706. Our experienced team is on hand to help from Monday to Friday, 8 am to 6 pm. Alternatively, contact us through our online enquiry form.