Functional health exercises to try at home
As our loved ones grow older, maintaining their independence and quality of life becomes increasingly important. One of the ways to support this is with functional health and the ability to perform daily tasks safely and effectively.
For older adults, functional health is more than just enhancing life quality. It involves how well a person can move, think, and handle routine activities such as socialising, dressing, and completing everyday chores. Our understanding and support in these areas can make a significant difference in their well-being.
Functional health is influenced by various factors, including mental health, social engagement, and physical fitness. By paying attention to our mobility, we can prevent injuries, reduce fall risk and promote wellbeing in independent living.
Here are the top 10 functional health exercises to try:
- The Farmers Carry (Carrying and Grip Strength)
Why: This helps to carry out everyday tasks, such as carrying shopping bags or lifting objects.
How: Grip a lightweight in each hand, stand up tall and walk 15 steps in front. Turn around and then do the same, finishing in your starting place. Rest, then repeat 3 times.
- Single Leg Balance
Why: This strengthens balance, helping to prevent falls.
How: Stand tall on one leg for 30 seconds and then switch sides, holding onto a chair for stability if needed.
- Calf Raises
Why: This helps strengthen lower legs to prevent stumbles.
How: Stand as tall as you can, holding a chair for balance. Then, slowly rise to your tiptoes, pause and lower your heels back to the floor. Repeat 10-15 times.
- Standing Marches
Why: This boosts cardiovascular health for better walking ability.
How: Stand upright and begin to slowly march in place, raising your knees as high as comfortable. Pump your arms gently in sync with your legs. Repeat 3 times for 30 seconds each.
- Heel-to-Toe
Why: This directly mimics walking, improving balance and coordination.
How: Walk in a straight line, placing the heels of your front foot against the toes of your back foot. Continue this for 30 seconds. Rest and repeat 3 times.
- Arm Raises (standing or seated)
Why: This helps to improve the range of motion in your shoulder, great for high-reaching.
How: With your arms by your side, raise your arms in front of you until shoulder height, then slowly lower them. Repeat for 10-15 times.
- Side Leg Raises
Why: This strengthens core and hip muscles to improve balance.
How: Stand tall, feet hip-width apart, and slowly begin to raise one leg out to the side as high as comfortable. Then, lower your leg and repeat on the opposite side, holding onto a chair for support. Repeat 10 times on each leg.
- Seated Leg Extension
Why: This improves leg stability and strengthens muscles.
How: Sit upright in a sturdy chair with feet flat to the floor. Slowly extend one leg straight out in front of you, hold for 5 seconds before lowering your leg. Repeat 10 times on each leg.
- Side Bends
Why: This helps to improve balance and upper-body flexibility.
How: Stand tall, feet, hips-width apart. Slowly reach one arm overhead as high as comfortable. Hold for 5 seconds, then gently lower your arm. Repeat 10 times on each side.
- Arm Circles (Standing or Seated)
Why: This improves shoulder mobility and arm strength.
How: Extend your arms straight out to your sides at shoulder height and make small, controlled circles, first backwards and then forwards for 30 seconds. Repeat 3 times.
At the heart of what we do is the belief that caring goes beyond just the basics. True wellbeing means helping you live a fuller, happier, and more meaningful life every day. To know more about how we can support you, please get in touch.
