Top 5 Exercises to Help Seniors Get Out of Bed with Ease! (2024)

FAQs

What is the AARP #1 exercise for seniors? ›

This article from AARP makes it easy to get started with the most important exercise to help you age healthy: squats. Five or ten squats are easy to do while you wait for the coffee to brew or the microwave to finish heating. Even when we're healthy we sometimes need a little extra help with the house or errands.

Quadriceps. Hamstrings. Gluteus muscles of your hips. Calf muscles.

Friends and family members can help a person find a reason to get out of bed in the morning. For example, they could arrange with the person to: wake them up at a specific time each day with some activity that requires interaction, such as a phone call or a cup of coffee.

Research has shown that it's important to get all four types of exercise: endurance, strength, balance, and flexibility.

Best Aerobic Exercises for Seniors

Older adults should do at least 2.5 to 5 hours of moderate-intensity aerobic activity a week, ideally spread out over several days. Moderate-intensity aerobic activity includes brisk walking, cycling, swimming, dancing and nature walks.

“The squat is the most important exercise for seniors,” says Eric Daw, a personal trainer dedicated to older adults and founder of Omni-Fitt in Toronto, Canada.  “When you have to go to the washroom, that's a squat. When you get in the car, that's a squat. Every time you sit down or stand up, that's a squat.

This afternoon time frame, the researchers point out, neatly coincides with the time of day when, statistically, people are least likely to experience a heart attack. The benefits of afternoon exercise for longevity were most pronounced for men and the elderly.

How to physically get out of bed in the morning? ›

To make it more effective at waking you up, try to include getting sunlight, exercise, and perhaps coffee or breathing exercises in your routine. You could try: Having breakfast with a family member. Going for a morning walk or run.

If you are struggling to wake up in the morning, it's important to rule out medical conditions such as sleep apnea, narcolepsy, and chronic fatigue syndrome. If you have been diagnosed with one of these conditions, your inability to get out of bed may be related to your diagnosis.

Your parent is more likely to get out of bed with ease if you switch to an adjustable hospital bed. Your elderly parent will be in a better position to lay their feet flat on the floor thanks to the high-low features that lower the mattress closer to the ground.

Ease your loved one around to face the edge of the bed. Put their arms into an X on the chest. Bend the knees with his or her feet flat on the bed so the legs look like an upside down V. Put your arms under the calves, then lift and pull your loved one toward you at least a couple of inches.

Outdoor Activities for The Elderly

Engage the older person's sense of smell, touch and sight by: Going for regular walks around the park. Making trips to the nearby market or coffee shop. Engaging in simple gardening tasks (e.g., watering plants, potting plants)