As we age, exercise becomes even more important, helping us fight some of the negative effects of aging such as loss of muscle mass and decreased flexibility. A 2007 study of Alzheimer's patients conducted at Florida Atlantic University showed that whole-body exercise can have a positive effect on their mood. All nursing home residents will benefit from exercise programs designed to help them with daily activities.
Endurance Exercises
Nursing home residents need endurance exercises. These types of exercises will help you have the energy to get where you need to go. Possibly the best endurance exercise for the elderly is walking. Whether walking unassisted or with a walker, nursing home residents should be encouraged in daily walking for the purpose of maintaining cardiovascular fitness. If walking is contraindicated for your condition, stationary biking or even chair exercise of more than one muscle group at a time can be substituted. For example, toe taps or heel raises combined with arm lifts can get the heart pumping.
Strength Training
One of the best ways for nursing home residents to strength-train is with resistance bands. Seated in a chair of on the edge of a bed, grasp the middle of a band with your left hand and hold that hand in front of your heart. Grasp an end of the band with your right hand and then press the arm as high overhead as you can. Repeat this motion six to 10 times on each side. For the lower body, loop a band around your right thigh right above your knee. About 12 inches away, pinch the band between your left hand and your left thigh. Lift the right knee up until the foot is about 6 inches off the ground. Return to the ground and repeat six to 10 times before switching sides.
Flexibility Training
Chair stretching is an effective option in nursing homes. With the shoulders relaxed, stretch your neck by lowering your ear to your shoulder. Do both sides. Cross your right arm in front of your chest and keeping your arm straight, hug it into your body. Repeat on the left. Extend your right leg out in front of you with the heel only on the ground. Lower your torso toward your leg. Switch and stretch the right side. Finally, using a towel, pull the toe of your right foot up toward the ceiling. Stretch the left side next. Hold all stretches for 30 to 60 seconds. Repeat each stretch at least two times.
Balance
Possibly the most important fitness consideration for nursing home residents is balance training. Because of the increased risk of falls as you age, all balance exercises should be performed near or even supported by a ledge, railing or chair back. Balance with feet shoulder-width apart, hip-width apart and then feet together. Also balance shifting weight mostly onto one foot at a time with the ball of the other foot on the ground for support. Hold each balance position for 30 to 60 seconds. Challenge your balance by moving the head to look side to side and up and down as you balance in each position.
