February is National Heart Month, a time when we shine a spotlight on cardiovascular health and the small steps we can take to keep our hearts ticking happily. For many of our Service Users at Lifestyle by Homecare Services, high-intensity workouts aren’t always a practical option. However, staying active is one of the most effective ways to manage blood pressure, improve circulation, and maintain independence.
The good news? You don’t need a treadmill or a gym membership to support your heart. In fact, your favourite armchair is the perfect place to start. We believe that movement is medicine, regardless of your mobility level.
Why Heart Health Matters in Senior Years
As we age, our heart and blood vessels can stiffen, making the heart work harder to pump blood throughout the body. Regular movement helps keep these vessels flexible and strengthens the heart muscle itself. During Heart Month, we encourage our Service Users to focus on “low-impact, high-reward” movements that boost oxygen flow without causing overexertion.
The “Stay Strong” Seated Routine
Why not incorporate a “Seated Circuit” in to your day?. These six exercises target major muscle groups, which in turn helps the cardiovascular system function more efficiently.
1. Boosting Circulation: Knee Lifts & Leg Lifts
Start with the lower body. Knee Lifts (marching in place while seated) get the heart rate up gently. By lifting the knees toward the chest, you’re engaging the core and the hip flexors.
Following this with Leg Lifts—straightening the leg out in front of you—strengthens the quadriceps. Stronger legs act like a “second heart,” helping to pump blood back up from the lower extremities toward the chest. This is particularly helpful for individuals who struggle with swelling or poor circulation in their ankles.
2. Upper Body Opening: Arm Raises & Seated Rows
Heart health is closely linked to lung capacity and posture. Arm Raises (lifting arms to the front or side) help keep the chest muscles flexible, making deep breathing easier.
Seated Rows are perhaps the most vital for posture. By pulling your elbows back and squeezing your shoulder blades together, you counteract the “slump” that can compress the chest cavity. An open posture allows for better oxygen intake, which means your heart doesn’t have to work as hard to oxygenate your blood.
3. Stability and Core: Thigh Squeezes & Tummy Twists
A stable body is a safe body. Thigh Squeezes (using a soft ball, cushion or rolled-up towel between the knees) strengthen the pelvic floor and inner thighs, providing the stability needed for safe walking.
Finally, Tummy Twists—gentle rotations of the torso—help with spinal flexibility and digestion. These rotations also provide a gentle “massage” for the internal organs, promoting healthy blood flow throughout the midsection.
Making Movement a Habit
The secret to heart health isn’t doing a 60-minute workout once a week; it’s doing five or ten minutes of movement every single day. At Lifestyle by Homecare Services, our support team can help provide encouragement to keep these habits alive. Whether it’s doing a few rows while the kettle boils or a set of knee lifts during the news, these small moments add up to a stronger heart.
Safety First
While these exercises are designed to be gentle, safety is our priority. We always recommend:
- Breath naturally: Never hold your breath during an exercise, as this can temporarily raise blood pressure.
- Sit tall: Use a sturdy, upright chair (avoid sofas or swivel chairs).
- Listen to your body: If something pinches or hurts, stop and rest.
Partnering in Your Health
This February, let’s celebrate Heart Month by moving a little more. If you or a loved one could benefit from a helping hand—and a bit of encouragement to stay active—our team is here to help. Our domiciliary care services aren’t just about tasks; they are about holistic wellness and ensuring our clients live their most vibrant lives at home.
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