Living at The Residence, a Kamloops retirement community has its perks, as we wholeheartedly promote active living. We offer plenty of outlets for your active senior lifestyle. You can enjoy the on-site gym featuring a wide range of exercise equipment, surrounding scenic walking routes, and the Orchards Walk Community Centre next door which also comes with a putting green. However, if there are days you would like to workout in a less active and indoor environment, we highly recommend performing chair exercises as they just require you to have a chair.
Toe Taps
This is one of the simpler exercises that can be done to help strengthen the lower legs. You begin by sitting in a chair and keeping your heels on the floor square with your shoulders. Then lift your toes as high as you can so you feel the muscles along your shin getting a workout. This exercise will help circulate blood throughout your legs, while also strengthening them. Attempt to do 20 toe taps.
Shoulder Rolls
Another seated exercise that will begin with you sitting in the same position as above. For this exercise, it’s important to sit upright with the best posture possible so multiple muscle groups get exercised. You then lift your shoulders up and rotate them forward in a circular motion. After around 15 reps, you can repeat this exercise going in the opposite direction.
Knee Lifts
For this exercise, you will be seated in your chair with your legs shoulder width apart. Your hands can also hold the bottom of your seat as it will provide you extra support. Lift your left knee off the floor so the back of your thigh is also 2 or 3 inches off your chair. Perform around 12 reps and then switch to your right knee and repeat.
Arm Rotations
This exercise can be performed sitting or standing, but it is recommended you start off seated first if you are a beginner. Once you are seated with your feet on the ground, you will lift your left arm up halfway and make large circles moving clockwise for 15 circles. You will then switch arms so you repeat with your right arm for 15 circles. If you are still up for some more exercise, you can repeat both arms going anti-clockwise, or even try doing smaller circles while keeping your core engaged.
Heel Raises
For another exercise that works out your lower legs, you can do the opposite of toe taps, which is heel raises. You begin by sitting on your chair and lifting your feels off the floor. Make sure you keep your toes and the balls of your feet planted firmly on the ground so you feel the stretch on your upper calf muscles. Try to repeat this around 20 times to get a good workout on your lower legs.
All the suites at The Residence come equipped with chairs so you don’t even have to leave your room to perform these exercises in case you want to move at your own pace. If you want some fresh air, you can ask a staff member for a chair and they can help you get set up outside of the Kamloops retirement community.
At The Residence at Orchards Walk in Kamloops, we always have something for you to do. The Residence offers exceptional amenities such as an open seating a la carte style restaurant with meals prepared by our hospitality team. With several floor plans to choose from, all suites also feature 24 hour security with your monthly membership as well as weekly housekeeping. Want to learn more? Call 778-362-9525 to book a tour, check out our Facebook, or email The Residence at gm@theresidencekamloops.com