These 5 exercises for the elderly do at home have many benefits such as helping maintain or increase muscle strength, maintain bone density, improve balance, coordination and mobility, reduce risk of falls, and help maintain independence in carrying out activities of daily life.
It is important to consult the doctor for a general evaluation and in addition, before and after the exercises it is important to stretch to warm the whole body and prevent the appearance of injuries. Here are some examples of stretching exercises for seniors.
Exercise 1
With your feet slightly shoulder-width apart, extend your arms forward and bend your knees slowly, pulling your hips down and pushing your buttocks backwards, as if you were sitting in an imaginary chair, keeping your back always upright. Return to starting position and repeat 10 times.
In this exercise, it is very important that the knees never get in front of the feet, so you should push your butt back as far as possible.
Exercise 2
Sitting on a ball or armless chair, hold a dumbbell in each hand and lift the weights slowly toward the shoulders, keeping your arms and elbows close to your body, slowly returning to the starting position. Repeat 10 times.
Exercise 3
Sitting on a ball or chair without arms, hold a dumbbell in each hand and lift the weights to shoulder level. Then slowly push the dumbbells over the head until the arms are fully stretched and slowly return to the starting position. Repeat 10 times.
Exercise 4
Standing, leaning on a chair, slowly lift one of the legs, not exceeding hip height. Repeat 10 times for each leg.
Exercise 5
Place one foot on a step or step of the ladder and lift the other leg slowly up the step or step. Then slowly lower your leg back to the floor. Repeat 10 times for each leg.
These exercises should be done at least 3 times a week and should be stopped if the elderly person begins to feel pain or discomfort during their performance.
Read too:
- The best exercises for the elderly
- Physical activity for the elderly
- What the elderly should eat to lose weight
