Easy exercise methods for seniors

When entering the elderly age, it is easy for health problems to follow due to the deterioration of the body. One way to take care of yourself that can be practiced is to exercise to strengthen the body. There are aerobic exercises to increase blood circulation, resistance exercises to increase muscle function, and joint stretching to prevent muscle stiffness and to train balance.

However, there are many recommendations or precautions for exercising in the elderly group. The recommended exercise postures for the elderly group include:

Walking Exercises

Walking is ideal to incorporate into a weekly exercise routine. It can be done almost anywhere – including inside your home! Walking is a great way for you or your loved one to get moving, without the movement itself being overly strenuous. Here are two simple yet effective walking exercises for the elderly.

1. Walking backwards and forwards

Walk from one room to another and back again if you still feel steady on your feet. Be sure to time how long this takes and try to beat your time each day.

2. Knee lifts

When standing up straight, lift your knees one at a time as high as you can get them. Do this 20 times. If you feel you need to hold onto something then you can do this with your hands placed on a kitchen counter or high chair. Knee lifts are a brilliant way of improving balance.

• Walking: You should walk briskly to get your heart pumping faster. Walking is the most suitable exercise for the elderly.
• Slow running will also increase your heart rate, but it is not recommended for older people with knee and ankle problems because running will cause impact on your knees and ankles.
• Tai Chi is a practice that trains balance, good movement, increases muscle strength, and also trains concentration.
• Yoga helps to balance the body, improves the circulatory system, muscle system, respiratory system, and also helps to reduce stress.
• Exercises to prevent frozen shoulder will help reduce the risk of frozen shoulder, which is caused by degeneration of the shoulder from overuse, and will also help increase strength in specific parts of the shoulder.
• Wrist and finger exercises can help reduce the risk of wrist and finger joint stiffness, which is caused by degeneration of joints from overuse, and can also help increase strength in specific parts of the wrist and finger joints.
• Exercises for other parts of the body to reduce the risk of tightness and stiffness and to increase strength in specific muscle groups.

Gentle Balance Exercises

1. Head rotations

Doing these can help improve balance โปรโมชั่น ufabet in situations when vision changes are involved. If you like, then head rotations can be performed sitting down at first, before you work your way up to doing them while standing.

Stand upright with your feet in line with your hips. Gently rotate your head from left to right and then up and down for 30 or so seconds. Repeat this several times.

2. Foot taps

Start by standing in front of a step (the video below shows what a step is and how to use one). If you don’t have this piece of equipment then you can instead do this at the bottom of a staircase or with a sturdy stool.

Stand with your feet hip-width apart. Gradually lift your left leg and tap the top of the step or stair. Repeat this 15 to 20 times with your left leg before switching to the right leg.

3. Marching

This very recognisable exercise will help improve your balance and movement. You can hold onto the back of a chair for added support while marching if needed.