More Life Health Blog - Discussing Seniors' Exercise, Health, Fitness, & More!
Lower Body Bed Exercises For Strength and Mobility (Beginner Level)
This series of lower body exercises, done in bed, aims to enhance mobility and strengthen all areas of the lower body. Again, we'll finish with deep breathing exercises.
LOWER BODY BED EXERCISES FOR SENIORS
Join me (Mike – Physiotherapist) for Part 2 of this Bed Exercise Series, where we work the lower body.
These gentle exercises are ideal for anyone spending extended time in bed—whether it’s due to illness, injury, stroke recovery, surgery, or limited mobility.
In this session, we’ll work on improving strength and mobility in the lower body, and finish with deep breathing to support relaxation and circulation.
Not only will these exercises help strengthen and improve the mobility of the areas, they will also be helpful if you’re having difficulty moving in bed, or getting from a lying to seated position. You can progress these exercises by adding in weights or a resistance band..
In part 1 we went through some Upper Body Bed Exercises. Click HERE for Part 1.
Not only will these exercises help strengthen and improve the mobility of the areas, they will also be helpful if you’re having difficulty moving in bed, or getting from a lying to seated position.
You can progress these exercises by adding in ankle weights or a resistance band.
To view this video, click the video below (or HERE)
Remember to stay moving!
Stay healthy! Stay active, stay happy! and I’ll see you soon!
- Mike
Beginner Vestibular Exercises | Exercises for Dizziness, Vertigo and Motion Sensitivity
Beginner vestibular exercises that can help you manage symptoms of dizziness, vertigo, and motion sensitivity. By practising these exercises, you can enhance your balance and reduce feelings of disorientation. You can easily perform these exercises in the comfort of your own home.
simple Vestibular Exercises
The vestibular system is a part of our inner ear that helps us stay balanced and know where our body is in relation to the space around us.
It is responsible for detecting and processing information about head movements and changes in body position.
As we age, it is not uncommon to experience symptoms of dizziness (lightheadedness and unsteadiness), vertigo (a sensation of spinning or whirling), motion sensitivity (motion sickness) and balance problems.
These are all vestibular symptoms and can significantly impact daily activities and quality of life.
Fortunately, there are proven strategies to reduce these symptoms, including vestibular exercises.
For more on the vestibular system, check out this article here
In today's video, we go through exercises for the vestibular system. These slower-paced vestibular rehabilitation exercises are perfect for seniors, and can be used to relieve symptoms associated with vestibular dysfunction, that being dizziness, vertigo and motion sensitivity.
Always make sure you see your doctor or Vestibular Physiotherapist before undertaking these exercises.
Results are usually seen around 2-6 weeks. Stay consistent and gradually progress the exercises.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
15 Minute Exercises for Seniors with Physiotherapist - At Home Exercises
15 minutes of the best simple exercises for seniors that you can do daily to ensure you can feel the results with other activities of your daily life.
15 MINUTE EXERCISES FOR SENIORS
In today's video, we go through important exercises to do in an exercise session to ensure you notice the benefits in your daily life.
I did my best to limit it to 15 minutes, so that on those days you may not feel like exercising, you can get the benefits by spending just a short amount of time each day. What's 15 minutes in the 1440 minutes of the day? :)
As with all my workouts, this may be the perfect workout for someone based on their current capabilities. For others, it may be too challenging, and for others, maybe it's too easy…… Remember, if an exercise is too difficult, you can modify it to your capabilities. If it is too easy, you can do a more challenging variation.
Along with your specific exercises, I recommend you get outside walking to supplement your weekly exercises. Vary your walks (within your capabilities) to challenge yourself and to work different muscles.
For example, vary your speed - try to increase your pace a little on some walks and work on sustaining this pace for longer each week. Vary the terrain you walk on - walk on the flat, walk uphill, walk downhill, walk upstairs.. And walk on different surfaces (for example, sand vs grass). By doing this you will work different muscles, and it will help improve other areas of your fitness.
Remember, like you do with exercise, build up your walking over time, and if you were previously walking a lot and you’ve had a prolonged break from it, start with less than what you were doing previously when you get back to it. You want to ensure your body adapts to avoid any issues.. and, most importantly, enjoy your walks :) .... and your exercises.
To get moving with me, click the video below.
Remember, consistency and progression with exercise is key!
Stay moving! and I’ll see you soon!
- Mike
Standing Core and Glute Exercises For Seniors | More Life Health
In this video, we go through simple core and glute (buttocks exercises) to improve strength in this area.
Core & Glute Exercises For Seniors - Get Stronger Over 60
Join me (Mike - Physiotherapist) for these simple core and glute (buttocks exercises) to improve strength in this area.
Do your best and any questions ask below!
- Mike
Upper and Lower Body Exercises For Seniors (15-minutes)
In today’s exercise video we work our upper and lower body using isometric holds to help strengthen those legs.
exercises for seniors - strengthen upper and lower body
In today’s exercise video, we work our upper and lower body using isometric holds to help strengthen those legs.
For the Warm-Up Videos:
Standing Warm-Up: https://youtu.be/b2DYU7ZQgN0
Seated Warm-Up: https://youtu.be/nfGWaRoKr7k
UPPER AND LOWER BODY EXERCISES FOR SENIORS:
Resisted Hip Abductions - 5 x 8 Second Holds
Resisted Hip Adductions - 5 x 8 Second Holds
Resisted Knee Extensions - 5 x 8 Second Holds
Double Leg Knee Flexions - x 8
Resisted Calf Raises - 5 x 8 Second Holds
Toe Raises - 5 x 8 Second Holds
Bicep Curls - x 8
Shoulder Flexions - 5 x 8 Second Holds (to 90 degrees)
Shoulder Flexions x 8 (Full Range of Motion)
Seated Rows x 8
Neck Extensions into Flexions x 8
Shoulder Rolls x 5
Finger Spreads - 5 x 8 Seconds
Reaction Time Exercise - 60 Seconds
Marching on The Spot w/ Arm Movements - 60 Seconds
Do your best and any questions ask below!
- Mike