Physical activity and exercise in older people can improve physical health indicators that combat the effects of ageing in addition to prolonging life expectancy and maintaining functional capacities and the capacity to carry out regular tasks like cooking and cleaning.
It’s never too late to start an exercise routine and benefit from exercise’s positive effects on health. The American College of Sports Medicine asserts that the positive effects of exercise can be observed across all demographics of older adults—active and inactive, those in excellent health and those managing chronic health disorders—as long as fitness level is taken into account when establishing a programme.
Wrist and Ankle Rolls
Many elderly people suffer from poor circulation in their extremities, which can make it difficult for them to move around and maintain their balance. Before beginning more difficult exercises, perform a sequence of lower-intensity movements with your hands and feet.
● Sit tall in a firm chair, keeping your back straight and away from the back of the chair.
● Flex your fingers, making fists after opening and closing them many times, then roll your wrists 10 times in each direction.
● Use your feet for the same workouts. Start by flexing and pointing each foot separately while simultaneously straightening and curling your toes.
Leg-On-One Calf Raises
Calf raises, which can be performed while seated, can improve strength and mobility through the lower leg. Engage your core while sitting tall in a chair with your feet flat on the floor and about hip distance apart.
● Starting on the right foot, lift your heel as high as you can off the ground while attempting to rise as high as you can on your toes, engaging your calf as you go.
● A set of 10 repetitions is finished by lowering the heel back to the floor and repeating.
Sit-and-Stands
For senior citizens who could have trouble getting out of soft couches or low seats. According to Narrow Road Fitness founder Jill McKay, sit-and-stand exercises, which are a prelude to squats, can assist seniors to achieve or retain the capacity to get in and out of chairs on their own by enhancing leg strength, functional balance, and control.
Hip marches while seated
Sitting hip marches are a fantastic option for people who need to increase their hip flexibility and mobility or who want a modified way to do cardiovascular training. The following pointers for executing the workout are provided by AlgaeCal’s fitness lead and ACE-certified personal trainer Monica Lam-Feist.
Modified Planks
The entire front part of the body gains strength and stability during planks. It can be too difficult to successfully maintain your entire body weight, though. Fortunately, the transfer can be accessible with a quick chair modification.
You can either position the chair so that the seat faces the wall and you have access to the chair’s back for support or you can position it so that the back faces the wall and you have access to the chair’s seat for support.
