Age is just a number when it comes to keeping yourself fit
Getting fit doesn't mean we have to spend a lot on the gym, it only requires a routine workout plan and time allocation. There are countless studies that prove the significant health benefit associated with exercise, and it becomes more essential for the elders. Regular physical activity helps improve mental and physical health both of which will helps elders to maintain their independence
- Before going to what?.., lets discuss why elders need exercise and what benefits will it cause
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1. Prevent Disease
Elders are prone to face major health issues related to heart disease and diabetes. Exercise improves overall immune function, which is important for elders as their immune system is often compromised.
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2. Improves mental health
The mental benefits of exercise are nearly endless. Exercise produces endorphins (the feel-good hormone), which act as a stress reliever and leaves you feeling happy and satisfied. In addition, exercise helps to improve the sleeping level for elders, which is essential for elders who suffer from disrupted sleep patterns and insomnia.
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3. Prevent Falls
Elderare at a high risk of falls which can turn to be potentially disastrous. Exercise improves strength and flexibility, which also helps elders to keep in balance and coordination, elders take much time to recover from falls
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4. Reduce the risk of developing dementia (Memory loss)
Being sedentary in elderly years can risk of developing dementia. Involving in physical activity will keep the elders brisk and improves brain function.
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5. Improves healing properties
Regular exercise by seniors will decrease the time of healing time of wound by 25% more.
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NOW...
what are the exercises that are safe for elderly people to keep them active and healthy?...
Note: Stay Hydrated before doing any exercise
The exercises below focus mainly on three core areas that are,
Strength
Balance
Flexibility
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Strengthening Exercise
Strength training will build strong muscles helps elders to continue to do all the things you need to do like walking on stairs to get out of chairs
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1. Chair Squats
It helps to strengthen the entire lower body
How to:Stand in front of the chair with your feet as far as your hips
Bend your knees while keeping your shoulders and chest upright
Lower your bottom so you sit down
Then push up your body to return to a standing position
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2. Wall Push-ups
This workout focus on strengthening the total upper body mainly arms, chest, and joints.
How to:Stand in front of a sturdy wall, up to two feet away from the wall but as close as you need to
Place your hand up against the wall directly in front of your shoulders
Keep your body straight and bend your elbows to lean towards the wall
Stop with your face close to the wall and then straighten your arms to push your body away from the wall
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Exercise for Balance
Balancing training will keep the bones and muscle intact and stiffen
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1. Single foot Stand (Flamingo Stand)
How to:Stand behind a steady, unmovable chair and hold onto the back
Pick up your left foot and balance on your right foot as long as is comfortable
Place your left foot down and lift up your right foot and balance on your left foot
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2. Tippy toe lifts
This exercise helps to improve the blood flow in your total body and improve calf muscle
How to:Stand beside or behind a chair or counter and place your hands on the surface for support
Push yourself up onto your tippy-toes as high as comfortable hold for few seconds and return back to the flat foot. Repeat.
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Exercise for Flexibility
The Exercise for flexibility helps to improve spinal mobility, increased ability to flex their hips and steady gait
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1. Wall snow angels
This workout will help to open up your chest, decrease tightness in the middle of the back and give flexibility to the shoulders
How to:Stand about a few inches away from the wall and place your head and lower back flat against the wall
Put your hands on your sides with the palms out and the back against the wall
Keeping your arms touching the wall, raise them up above your head (as high as comfortable)
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2. Head Turn
This workout is very simple still it's really an effective one
How to:Stand or sit with your back straight and your shoulders relaxed
Turn your head slowly to the right until you feel a little stretch
Hold to that position and then turn slowly to the left
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This will helps the neck in mobility and neck is one part which requires more care
Tips for the scheduling of workout
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For a good start of exercise, initialize with,
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1. Flexibility exercise
2. Balance exercise
3. Strengthening workout