Easy Exercises that Promote Better Sleep

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The aging process contributes to some big changes in the sleep cycle, and many elderly people experience some level of insomnia. The culprit is most often a combination of decreased melatonin and a lack of daily exercise. Incorporating basic exercises into your senior loved one’s routine can increase his or her overall energy level and promote better sleep. 

Yoga Breathing Poses

Yoga is an excellent way to start and end the day. It doesn’t require extensive cardio training and promotes proper breathing techniques. Yoga requires seniors to move and pose in positions designed to boost health. Because yoga is a gentle yet rigorous form of exercise, it’s ideal for aging adults. 

High levels of stress are linked to various issues, ranging from heart disease to insomnia. Yoga is a great way to relax and de-stress. The calming breathing and self-awareness techniques used in yoga can help seniors get rid of their stress, which can relieve insomnia. 

For seniors with mobility limitations or health conditions that make it difficult to exercise safely on their own, a professional caregiver can be a wonderful asset. If your aging loved one needs help managing everyday tasks or encouragement to adopt healthier lifestyle choices, turn to Align Home Care, a leading provider of homecare services. Align Home Care provides professional in-home caregivers around the clock to help seniors live longer, happier, and healthier lives.

Chair Strength Training

Aging adults need exercise, yet mobility and balance issues may make it difficult to perform their workouts standing up. Sit-down exercises are a great way to help older adults build their strength and burn calories without placing them at risk for serious injuries. Stretching and strength training using small weights are excellent ways to build bone density and keep blood sugar regulated. Seniors who have consistent blood sugar levels have an easier time falling asleep, and sleeping can also boost blood sugar levels. Some strength training exercises seniors can do while seated include: 

  • Arm raises – can be performed without weights or while holding light dumbbells 
  • Abdominal twists – sitting up straight in a chair and turning the body from side to side 
  • Knee lifts – slowly raising one knee at a time toward the chest

Power Walking

Brisk walks are an excellent form of exercise for older adults, and walking can have a huge impact on physical and mental health. Daily walks can reduce the risk of obesity, diabetes, heart disease, dementia, and many other health complications. Aerobic exercise increases balance and the metabolic rate that promotes sleep. Walking briskly and evenly slowly raises the heart rate and is one of the best aerobic exercises for seniors. Walking releases cortisol and promotes less fragmented sleep later, making it easier to maintain circadian cycles. 

Hiring a professional caregiver is a great way to ensure your loved one remains active and healthy. Families who find it difficult to care for their aging loved ones without assistance can benefit greatly from professional respite care. Portland, ME, family caregivers who need a break from their caregiving duties can turn to Align Home Care. Our respite caregivers can encourage your loved one to eat well, exercise regularly, get plenty of mental and social stimulation, and focus on other lifestyle factors that promote longevity.

Modified 5-Minute Chair Aerobics

Short bursts of aerobic exercise are beneficial for keeping metabolism in check throughout the day. Burst exercises are done in 30-second intervals while sitting, promoting variety in muscle movement and routine, which are essential for high-quality sleep. 

These strategies can help your loved one sleep better, which can definitely enhance his or her overall wellbeing. Seniors who want to remain healthy as they age can benefit in a variety of ways when they receive professional elder care. Portland, ME, Align Home Care is here to help your loved one accomplish daily tasks, prevent illness, and focus on living a healthier and more fulfilling life. To create a customized home care plan for your loved one, call Align Home Care at (207) 835-3490 today.


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