Wednesday, April 25

8 Simple Exercises For the Elderly at Home

Looking to introduce your elderly mom to some exercises to keep her healthy? Here are some useful and simple exercises for the elderly that anyone can do, that will guarantee good health even in old age. If it has been a long time since you last exercised, it would be wise to consult a General Practitioner to get an all clear before beginning any exercise regime.

These exercises provide improvements in muscle strength, balance and coordination, and it is recommended that a set is done three times a week.

https://www.youtube.com/watch?v=YGRje8p5gbc

Exercises you can do while sitting on a chair:

1) Chest Stretch

This exercise is good for posture.

Firstly, straighten your back. Pull your shoulders back and down. Then extend your arms and stretch.

Secondly, lift your chest upwards until you feel it tighten. Hold that position.

Hold for five seconds and repeat five times.

2) Upper Body Twist

This exercise is good for your upper back.

Firstly, place your feet flat on the floor, then cross your arms and reach for your shoulders.

Secondly, without moving your hips, turn your upper body to the left as far as possible.

Hold for five seconds and repeat going right. Repeat five times.

3) Hip Marching

This exercise is good for your hips and thighs.

Firstly, straighten your back. Hold on to the sides of the chair.

Secondly, lift your left leg with your knee bent as far as possible. After, place your foot down with control.

Repeat with your other leg. Repeat five times for each leg.

4) Arm Raises

This exercise builds shoulder strength.

Firstly, straighten your back. Extend your arms and stretch downwards.

Secondly, with palms straight as well, raise both arms out to your sides as far as possible. Then, raise both arms upwards as far as possible. Ensure that your arms are straight throughout the exercise.

Breathe out as you raise your arms and breathe in as you lower them. Repeat five times.

5) Neck Stretch

This exercise is good for loosening a stiff neck.

Firstly, straighten your back and look straight ahead. Hold your left shoulder down with your right hand.

Secondly, slowly tilt your head to the right while holding your shoulder down. Repeat for the other side.

Hold each stretch for five seconds and repeat three times on each side.

Exercises you can do without a chair (please be careful):

6) Sideways Walking

This exercise improves your balance.

Firstly, stand with your feet together, and slightly bend your knees.

Secondly, step sideways in a slow and controlled manner, moving one foot to the side first. After, move your other leg to join in.

Avoid dropping your hips as you step. Perform ten times in both your left and right directions.

7) Simple Grapevine

This exercise improves your balance.

Firstly, start by crossing your right foot over your left.

Secondly, move your other leg to join in.

Attempt five cross steps in both your left and right directions. If necessary, put your hand on a wall for stability. The smaller the step, the more you work on your balance.

8) Heel to Toe Walk

This exercise improves your balance.

Firstly, straighten your back and look straight ahead. Place your right heel on the floor directly in front of your left toe.

Secondly, do the same with your left heel by placing it directly in front of your right toe. Make sure you are looking straight the entire time.

If necessary, put your hand on a wall for stability. Try to perform at least five steps. As you progress, move away from the wall.

8 Simple Exercises For the Elderly at Home
5 (100%) 1 vote

About Author

Comments are closed.