Exercise is defined as any type of activity that you do which increases your heart rate and involves the movement of your limbs. Unfortunately, as you get older, especially past 65 years old, most adults tend to become sedentary because of various health reasons. However, the best way to deal with this common problem is to remain active.
Whilst the temptation is often strong for an elderly loved one to hunker down in their favourite chair and enjoy some much needed rest, it is also important for them to keep active. Seniors should try to get a minimum of 150 minutes per week of exercise, according to the NHS. However, this doesn’t mean high-impact exercise like sprinting, wrestling, or rowing!
Instead, in your golden years, you shouldn’t do difficult exercises that are painful; this may risk an incapacitating injury. You should only do exercises that you’re comfortable doing; any exercise program should meet your GP’s approval, for sure.
Balance, Stretching & Flexibility Exercises
One great way to start moving is to do balancing and stretching exercises. These exercises can be done just about anywhere and you don’t need any equipment to start.
When you do stretching exercises regularly, they help to improve your overall mobility as well as prevent future injuries. It can even help if you have aches and pains since they help to loosen muscles.
A chest stretch is done by moving your hands in a position where they are parallel to the ground. Then, you can move them slowly in various directions. In order to stretch your neck, you will have to stand and then move your head in varying positions; from one side to the next, upwards then downwards, for instance. You should feel a stretching sensation while doing this before your head goes back to a neutral position.
The team at Morada, who offer some of the best respite care for seniors in Midwest City, impress upon us the importance of maintaining a sense of balance as we age. When it comes to improving overall balance, there are many things that you can do. For example, you can walk up and down while moving from heel to toe, stand on only one leg for a certain period, and walk sideways.
Chair Exercises
Another safe and effective way to make your body stronger is to do seated exercises. This is a great way to exercise your arms, core, and legs all while you’re sitting. The best thing about seated exercises is that the chair gives stability. This is very helpful if you’re unstable or wobbly while standing. It is also good if you don’t have full mobility.
Chair exercises will ensure that you don’t end up falling and getting injured. There are lots of great chair-based exercises and they are as follows:
- Leg Marching
Next, marching exercises are great since it is a walking motion which is great for getting the blood flowing. When you’re seated, all you need to do is move your legs up and down as though you’re marching. This will cause your heart rate to rise a bit. You can continue marching then rest for a couple of minutes. Simply continue this cycle throughout the day as many times as you desire.
- Leg Extensions
When it comes to this exercise, you will need to move one of your feet from the ground and then extend it forwards. Then, put it down and do the same thing with your other foot. Repeat.
- Upper Body Twists
In order to do upper body twists, you will need to keep your lower body in one place while twisting your upper body from one side to the next. When you do this exercise, it will help to develop your core strength, helping you lead a more comfortable life. Make sure that you don’t feel any pain while doing this exercise and be careful to avoid twisting too far.
- Arm Raises
Sit in an upright position and keep your core engaged. Then, put up your arms so that they are in a parallel position to the floor, then lower them. You can then repeat this exercise as many times as you wish. If you want to make it more challenging, you can hold weights or any other object such as two cans of beans, etc.
These suggestions will help maintain strength and prevent issues with inflammation and pain for older people.
For more ideas for the elderly to keep fit in winter, click here. You know you want to.
*These suggestions are not intended to offer diagnosis or replace medical advice for the elderly. Instead, please consult with your GP first*