6 Best Exercises For The Older People You Need To Know

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Seniors need to maintain an active lifestyle to reduce the chances of developing health problems like diabetes, heart failure, and degenerative diseases like Alzheimer. Exercise helps improve flexibility, balance, strength, endurance, and reduces the amount of time it takes to recover from an injury.

Exercises recommended for older adults should focus on all parts of the body i.e., by developing a routine that ensures all the parts of the body are active.

Our professionals build exercise regimens customized for each patient depending on their condition. Here are some basic exercises we recommend for them:

Please note this information is for educational purposes. We understand that not all aged people might be effectively able to perform them due to physical or medical challenges. Some exercises also require the guidance of a professional physical therapist.



It is a less intense aerobic exercise compared to running or jogging.

Experts at GoCare recommend this form of exercise for healthy seniors who want to improve gait and increase stride. It also keeps the heart healthy and has less impact on the joints.

Brisk walking helps patients seniors improve posture as the back should remain straight, and the shoulders set backward for optimal benefits.



It is a great balance exercise for strengthening the lower body.

You don’t need any equipment to perform it though other variations are best performed using a chair. The individual lowers his body from a standing position into a semi-sitting position while keeping the back straight. Be sure to hold the position for a few minutes and rise to a standing position. Repeat two sets of 10 reps.



It is another effective aerobic exercise that keeps the joints active without applying too much pressure. The water supports the body weight and creates resistance for additional strength training benefits.

Swimming is ideal for seniors who have osteoporosis and arthritis. Those who don’t know how to swim can use a swimming board which helps train the core and leg muscles.

We also encourage our patients to join aqua aerobic classes where they can perform a range of water exercises while standing in the pool.



This form of strengthens the lower back muscles, hips, thighs, and buttocks while improving balance. You can start with a back leg raise using a chair for balance. Lift one leg behind you and hold for some time and lower the leg without bending the lifted leg and keep the standing leg bent.

You can also do a side leg raise by standing behind a chair and lifting one leg sideways. It should be aligned from the heel to the hip while keeping the back straight. Complete two sets of 10 reps for each leg as you alternate between sets.



Also known as a longevity exercise, Tai Chi is an ancient Chinese exercise which was first developed as a fighting art. It is perfect for older adults looking for low-impact exercises while still improving balance and flexibility.

Tai Chi is performed in groups making it the ideal activity for seniors looking to interact, relax, and improve focus.



It is a strength training exercise that helps develop strong arms, strengthens the shoulders and the upper back muscles. It is easy to perform these exercises as you only need to stand or sit while holding weights at shoulder level and lift them before lowering them to the original position.


Let us know in the comment section below what we might have missed out.


7 Common Types of Home Care Services

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The range of home health care services at GoCare is limitless. Home based nursing care is our broadest category apart from physiotherapy, respite care and palliative care. We set up a care plan depending on the patient’s needs. Here’s a brief overview of some home care services our prospective clients should expect:


Blood Pressure Monitoring

High blood pressure increases the risk of developing heart disease and stroke hence the need to reduce/maintain at a healthy rate. Research shows that taking a proactive role through home-based blood pressure monitoring helps speed up recovery and maintains a healthy lifestyle through addressing instances of high/low BP. Our caregivers or nurses are trained to monitor a patient’s blood pressure using digital blood pressure monitoring machines and share the readings with their nurse supervisors/patient’s physician. As such, the patient’s doctor is able to monitor the trends thus accurately adjust/change/prescribe dosages or drugs.


Diabetes Management

Diabetes does not have a cure but it can be effectively managed. Patients who have diabetic wounds, foot ulcers, multiple new medications and those who frequent hospital admissions are more likely to benefit from home-based diabetes management. Our highly trained caregivers or nurses offer specialized care to such patients by helping them follow the set meal plan, promoting physical activity and managing medication.


Wound Dressing and Management

Home health care patients suffer from complex wounds as a result of diabetic ulcers, surgery and circulation disorders. In fact, most of our home-based admissions are related wound dressing and management hence the fastest growing needs in home-care services. We also take care of people with chronic illnesses or disabilities who develop wounds caused by pressure on specific parts of the body. All such conditions affect an individual’s quality of life and our care providers are dedicated to helping you manage them through our proprietary wound management services.


Catheter Care

It is another essential home care service for patients who have urinary infections/problems. Home catheter care minimizes infections and complications that occur during insertion of catheters. Once a catheter is inserted using aseptic technique, care should be taken to maintain a closed drainage system. Care providers at GoCare are adequately equipped to ensure the proper management of catheters by preventing leakage, disconnection and obstruction.


Behavior Management

Conditions like dementia, Alzheimer’s disease, anxiety disorders, bipolar and schizophrenia affect the patient’s mental and behavior state. Our professional patient attendants and or nurses are well-trained to provide support to such patients to improve their quality of life. This home care service is tailored to benefit the whole family by:

  • Learning to identify triggers so we can respond to them appropriately
  • Helping patients reduce stress
  • Promoting positive behavior
  • Providing supportive counseling
  • Offering home safety
  • Managing difficult behavior such as aggression, wandering, sundowing and agitation


Basic Exercises

Home-based exercise programmes help reduce the rate of falls among older adults whose mobility is limited. They help improve function, balance, physical activity and strength. Our caregivers customize the home-based exercises based on the concepts of empowerment and self-efficacy. They also develop coaching sessions in collaboration with the patient’s physiotherapists to ensure the exercises are tailored to the patient’s mobility needs.


Post-surgical Care

We tailor post-operative home health care services to fit the patient’s needs based on his/her personal preferences and the physician’s instructions. Care services provided vary from basic to complex care depending on each patient’s needs. This home care service can be arranged for as little as a few hours to 24 hours a day depending on the complexity of the surgery.

6 Question To Ask When Choosing For Home Care Service Provider

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As our loved ones get old or in cases of sudden or terminal illnesses, there comes a time when they need assistance to perform basic tasks like bathing, dressing, toileting, taking medication, walking support, companionship etc.

While several home care agencies have been established to cater to this need it can be daunting to find a reliable home care service provider. It’s not just about hiring a professional caregiver or nurse but finding a provider you can trust to enter your living space and take good care of your loved one.

Home care professionals at GoCare understand this need all too well and highlight essential questions you should ask when enlisting the help of a home care service provider:


How Does the Company/Agency Train Its Caregivers or recruit nurses?

Caregivers should be adequately trained in the different areas of care the patients’ need. Enlisting a qualified professional reduces stress and worry among loved ones who may be sharing the responsibilities of taking care of the patient.

Nurses providing care should be licensed. GoCare assigns professionals who are competent in a range of services thanks to its four-month comprehensive course that offers knowledge and skills required to provide effective care to the patient.

The course provides a broad range of practical and theoretical lessons that will help aspiring caregivers succeed in any assignment.


Can I Interview Several Caregivers/Nurses Before Hiring One?

Home care agencies work with different caregivers or nurses who might have varied skills, levels of knowledge and experience. However, most home care providers are inclined to match their clients with available caregivers/nurses instead of the most qualified/appropriate for the task.

It explains the need to inquire if the agency allows clients to interview the caregivers/nurse from the onset and select their most preferable. Patients dealing with chronic illnesses like diabetes, hypertension, cancer, dementia/Alzheimer etc. need caregivers well-versed in these areas to offer the necessary care.

Don’t shy away from asking the provider to assign the most qualified caregiver/nurse. He/she should be ready to provide a resume that shows his credentials and experiences in dealing with patients with certain conditions. GoCare is conscious of its patients’ needs and assigns qualified caregivers according to the family’s requests, preferences and needs.


What is your Response Time in case of an Emergency?

In the case of a medical emergency, the patient should be taken to the nearest health facility. However, where the assigned caregiver/nurse is late (without prior notice), schedules a change or does not show up, it is important to ask the home care service provider what his response time will be.

This is critical if the patient can’t be left alone as it impacts his/her health and his ability to function. GoCare takes into consideration all such factors and responds promptly by assigning a substitute caregiver/nurse.


What Much Does the Home Care Service Provider Charge for Its Services?

Home-based care agencies charge different rates based on the client’s needs, the care provider and the amount of time the patient needs the care.

A client should not shy away from inquiring if the rates are negotiable and what happens if agreements change or end. It is important to find out if the agency payments are covered by health insurance in whole or in part or none.

You also need to verify how the home care agency pays its caregiver i.e does it expect the client to pay them directly or once the client pays to the company, it is the company’s responsibility to pay the caregiver/nurse.


Can the Home Care Service Agency Provide the Agency’s References?

References come in handy when you want to determine how past/current clients were/are treated and how the caregivers or nurses interact with families, their abilities, character and skills.

Reliable agencies should have sufficient contacts willing to vouch for their ability to take care of their patients.


What Other Services Can The Company/Agency Provide?

Caring for patients at home can be complex and demanding. With various daily responsibilities, some clients/families prefer a one-stop organization where they can source both services and items that facilitate their loved one’s care.

It is important to ask a potential company what it can provide and what it cannot. GoCare is a one-stop shop for home care requirements. From care services to therapy services to supply of personal care items, devices and equipment, GoCare confidently stands tall in meeting the needs of patient care at the comfort of their homes cost-effectively.

It doesn’t hurt to be picky when it comes to taking care of loved ones.

These questions should help you choose an agency that can provide reliable home-based care services without causing unnecessary stress or charging exorbitant rates.