Exercises to Manage Stress & Anxiety for Elderly People

Life has speed up alot in the last few decades and refuses to slow down despite the occasional physical and mental speed breakers. A new job, kids, aging parents, securing a good quality of life and a million responsibilities make the stress levels skyrocket. To ensure that our elders receive the best quality care, it is very important that they remain calm and stress-free.

Old age too can bring with it ailments and worries unlike anyone could have experienced before. Your parents or relatives used to be active and could complete multiple tasks in a single day, but now their pace has slowed and their body welcomes fatigue sooner than it did before. The world has transformed right before the eyes of today’s senior citizens and some changes are harder to understand than others. They come from a time of physical hustle and an automated life might be suffocating for them. It is possible that their children are still a bit careless, their friends and partners could be battling health issues, and a thousand other problems can surround them. In such times, it becomes even more necessary to keep one’s head above water and manage stress in order to ensure a quality retirement life. This also applies to people taking older adults’ care.

Here are five exercises that can help reduce anxiety!

Breathe in breathe out-

To get your breathing under control when you’re anxious, follow these steps:

Visualizing a happy place

When you start to feel anxious, sit in a quiet and comfortable place. Think of your ideal place to relax that is calming, happy, peaceful, and safe. Imagine the smell, feel, and sound of the place. Envision yourself in that place, enjoying it comfortably. Take slow and regular breaths through your nose and out of your mouth. Be aware of your breathing and continue focusing on the place you’ve imagined in your mind until you feel your anxiety lifting. Visit this place in your mind whenever you feel anxious.

Muscle relaxation

Sit in a quiet and comfortable place. Close your eyes and focus on your breathing. Breathe slowly into your nose and out of your mouth. Start tensing and then releasing various muscle groups in your body, from your hands, legs, shoulders, or feet. Avoid tensing the muscles in any area of your body where you’re injured or in pain, as that may further aggravate your injury.

The counting exercise

Counting is a simple way to ease your anxiety. When you feel anxiety washing over you, find a quiet and comfortable place to sit. Close your eyes and slowly count to 10. If necessary, repeat and count to 20 or an even higher number. Keep counting until you feel your anxiety subsiding


Be present in your current state and surroundings, gently and without judgment. Staying present can help you create a calm state of mind when you feel your thoughts racing and anxiety building. Notice how your breathing and body feel, become aware of sensations you observe in your surroundings. Notice what you hear, smell, and feel in your environment. Change your awareness several times from your body to your environment and back again until your anxiety starts to fade

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