Elderly exercises are a special case that we have to pay attention to. We have to consider many various things such as the level of intensity of the exercise, its specific requirements, and of course, its corresponding risks and rewards.
Our seniors don’t necessarily have the capability we do when it comes to physical activities. They can’t have a regulatory diet as much, build their body as much, or do anything freely as long as their body is involved.
They have reached the point where their body is giving up on them. However, there ways for them not to give up on their body. Here are a few gentle exercises that our elders can conduct to somewhat maintain their ever aging body.
Walking is very convenient insofar as it is an exercise. If an elderly person does not have trouble walking, then this is a great exercise to regulate their heart rate and prevent heart failure.
Other than that, it promotes muscle strength, especially in the lower body. It also allows one to build up strong lungs, and allows the person to intake more oxygen and vitamin D, things that you can get in abundant amounts outdoors.
Stretching is a very convenient way to test one’s muscles’ capacity. It also warms the muscles up for different activities, making the toll on the body lower than usual.
Stretching builds up dexterity, flexibility, and strengthens the muscle fibres, which is a very useful area to build up for old people. Not only does it help strengthen the motor functions of the body, but it also helps with the coordination of the mind and body, and reduces stress.
There are many different stretching exercises that will help benefit different areas of the body. Mixing and matching these types of exercises to the part of your body that needs it the most is the best way to go about stretching for elderly people.
Most of the body’s weight relies on the lower part. The older you get, the weaker your body gets in this aspect. The best thing you can do to strengthen the support in this part is through leg raises.
To perform leg raises, you have to lift one leg out to the side, behind, or in front of you, slowly. You have to hold on to a chair, or anything that will be able to provide balance. It is important to note that when lifting a leg, there is no other motion or tension in the body but that of the leg’s.
Afterwards, you have to slowly put your leg down, and raise the other leg. Do these leg raises 10 times for each leg, and it can guarantee a stronger balance and support for your body.
Joint Rotations and Stretches
One of the most fragile parts of the body for older people are the joints. It is easy for these joints to tense up, especially since they are almost always operational ever since birth.
The best way to make sure joints don’t tense up, specifically around ball-and-socket joints, is to do rotations such as wrist rotations, shoulder rotations, and ankle rotations. Other joints of the body such as hinge joints (knees, elbows, etc.) could also benefit from stretches and flexes to ease tension.
For a time in your life such as the elderly state, you need exercise more than ever to keep your figure. You are more prone to different sicknesses, and your body may be giving out, but remembering to stay healthy despite all of these can help you a long way.