Aging can introduce you to different types of physical ailments and strains. As such, it becomes important to keep fit as age progresses, so that you can carry yourself well till a long time. Older joints tend to become stiff and inflexible, the muscles can lose strength and the body can droop, if it is not given a regular dose of strengthening exercises. Exercise will also helps seniors to maintain their body weight as the metabolic rate slows down with age, which can be increased with the right workouts. This can effectively help in avoiding diabetes and heart diseases to a large extent. This article comes up with some simple daily exercises for seniors. Read on to know how to stay fit as a fiddle, even at an old age.
Exercises For Older Adults
Lie flat on the floor and support your head with a pillow. Stretch your arms out to the side and then, bend your elbows to make your lower arms point downwards, at a right angle. Hold this position for about 10-30 seconds and repeat the exercise 3-5 times. Now, bend your elbows to make your lower arms point in the upward direction, at a right angle. Hold the position for 10-30 seconds and repeat the exercise 3-5 times. Take care to keep your shoulders flat on the floor throughout this stretching exercise.
Stand away from the wall and place your hands on the wall. Make sure you are standing far enough, so that your arms are straight. Move one leg in the backward direction (1-2 feet) and take care that the heel and foot of that leg are flat on the floor. Hold the position for about 10-30 seconds. Now, bend the knee of the leg that you have moved back. Take care that the heel and foot are still flat on the floor. Hold the position for 10-30 seconds. Repeat the same process with the opposite leg. Repeat the exercise 3-5 times with each leg.
Stand up straight, while holding a chair or table for balance. Gradually, raise your body up, so that you are just standing on the support of your tip toe. Hold the position for about a second. Now, slowly lower your heels and bring them on the ground. Repeat 8-15 times and follow it up with another set of 8-15, after resting for a minute. With the increase in strength over time, perform this exercise while standing on only one leg, and also switch legs.
Sit on a chair, keeping your feet flat on the floor (even with your shoulders). Keep your arms straight at your sides, with your palm facing inwards. Now, raise both the arms to the sides, until they are at the shoulder length. Hold the position for about a second and then slowly lower your arms back to your sides. Repeat the exercise 8-15 times and follow it up with another set, after resting for a while.
Back Strengthening Exercises
- Sit on a chair, keeping your back straight and your feet flat on the floor. Pull back your shoulders as far as you can, while keeping your arms relaxed. This exercise strengthens the upper back and shoulder muscles.
- Lie face down, with your hips and torso resting on a cushion or pillow. Your arms should be at your sides and your legs should be straight. Lift your head and feet off the floor at the same time. Hold the position for a moment. Relax for a while and repeat.