Exercise is an important activity to stay healthy. Today’s young people know this, as evidenced by gyms filled with sprightly individuals who work hard to achieve their perfect form. Age, however, shouldn’t hinder people who wish to work for and maintain their best shape. While young ones perform better in high-intensity workouts, senior citizens are also encouraged to claim their space on the mat.
Everyone has the right to exercise, including the elderly. At this point in life, most of the elderly have a hard time keeping up with a lot of routines. Nevertheless, there are a few activities they can do to help strengthen their mental and physical capabilities.
The Benefits
Seniors can improve the condition of their bodies with strength training. In addition, exercising can also help them overcome common problems associated with aging, such as:
- Arthritis
- Osteoporosis
- Obesity
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- Pulmonary disease
- Type II diabetes
- Back problems
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A Few Reminders before Starting
Because of age, seniors are no longer as strong, and their reflexes are no longer as fast as before. It is important to keep these things in mind to promote a safe and healthy workout.
- Warm up 10 minutes before every workout, followed by a 10-minute cool down
- If you feel any pain, stop
- Remember to breathe while exercising
- If you are dealing with weights, don’t grip them too tightly
- Movements must range from slow to moderate and deliberate
Elders who are currently experiencing the effects of hormone imbalance should also give hormone replacement therapy (HRT) a try. Exercising while the body is in discomfort will not produce the best results. HRT is one way to keep one’s hormones in check. And there are a lot of hormone replacement therapy clinics across the Beverly Hills area to help them out.
Types of Exercise Routines
Strengthening
Wall push-ups
- Stand three feet away while facing the wall. Have your feet shoulder-width apart.
- Lean forward and place your hands flat on the wall. Remember to align it with your shoulders.
- Keep your spine straight and you must be in a “plan” position.
- Lower your body toward the wall and then push yourself back up.
Abdominal contractions
- Tighten your abdominal muscles by taking a deep breath.
- Hold it for three breaths before releasing.
Toe taps
- Sit in a chair while keeping your heels on the floor.
- Lift your toes up and down. You must feel that the muscles along your shin is doing work.
Heel Raises
- Sit in on a chair and keep your toes and the balls of your feet on the floor.
- Lift your heels up and down.
Knee Extensions (with or without weights)
- Sit on a chair with your back straight and knees bent.
- Slowly extend one leg in front of you and then hold for a few seconds.
- Lower the leg back to position and repeat the process with the next leg.
Partial squats
- Stand with your back leaning against a wall.
- Place your legs slightly wider than shoulder-width apart.
- Bend your knees, sliding your buttocks on the wall. Be sure to keep your knee caps in line with the middle toe of your foot.
Balance Exercises
Weight shifting
- Stand with your feet width-apart.
- Relax your hands at your side.
- Shift your weight on one side then lift the foot that is on the opposite side.
- Hold for 10 seconds.
- Lower your foot and repeat on the other side.
Heel to toe
- Hold on to a kitchen counter.
- Walk across the room by placing one foot in front of the other (in a heel-to-toe fashion.)
- Do this until you reach the end of the counter.
- Walk back the same way.
Single leg balance
- Stand with your feet hip-width apart.
- Place your hands on your hips (or the back of a chair if you need more support).
- Lift one foot off the floor. Bend it at the knee and lift your heel halfway between the floor and your buttocks.
- Hold for ten seconds.
- Bring your foot back down and repeat it with the opposite leg.
Stepping
- Place two or more soft objects on the floor. Place them apart (at least 12-16 inches).
- Step over the object by lifting your foot 6 inches above each one.
- Pause between the objects.
- When walking back, try stepping over the objects without stopping.
Stretches
Neck stretch
- Stand with your feet flat on the floor and shoulder-width apart.
- Keep your hands relaxed at your sides.
- Turn your head slowly, making sure that your head does not tip forward or backward.
- Hold each turn for 10 seconds.
Back stretch
- Sit in a firm chair and place your feet flat on the floor, shoulder-width apart.
- Hold your arms up and out at shoulder height. Palms must face outward.
- Relax your shoulders and reach your fingertips until you feel a stretch.
- You back must move away from the back of the chair.
- Stop and hold for 10 seconds.
Hip side rotation stretch
- Sit comfortably in a firm chair.
- Cross your right ankle onto your left knee.
- Gently press your knee down until a stretch is felt.
- Hold for 10 seconds.
- Repeat with your left leg.
Ankle circles
- Sit comfortably in a firm chair.
- Circle your right ankle 10 times in each direction.
- Repeat the steps with your left leg.
