According to the Centers for Disease Control and Prevention, 28 percent of people above the age of 50 are physically inactive. As we age, the muscles and arteries of the heart can become stiffer. Ligaments around the joints lose their elasticity resulting in increased stiffness and pain. Metabolism decreases and this can lead to weight gain.
The structural and functional deterioration of the body occurring with age increases the risks of chronic conditions which can be managed and prevented with physical activity. Exercise can not only help elderly people feel better but also enable them to enjoy a better quality of life, promoting independence and helping them do things they want to do.
Exercise and physical activity in the elderly can be used to reduce the risks and effects of chronic diseases while preserving functional capability, improving physical health, and increasing life expectancy. You might not want your older loved one to enroll in training programs. However, some easier options can improve balance, strength, mobility, and cardiovascular health right from the comfort of home without posing any danger to their safety.
Here are the five most beneficial and easiest exercises that elderly people can perform daily to reduce the effects of chronic conditions.
1. Modified Planks
Not just good for young people, planks can work as a static exercise for elderly people as well, developing their strength and stability through the front half of the body. Planks are somewhat challenging for older adults as they cannot support the entire body weight while maintaining form effectively. A solution to this is a modification that makes the move possible.
To perform a modified plank, place the chair in front of a wall in such a way that it does not move or slide when you carry out the plank. Let the seat of the chair face the wall and you get the back for support.
Once you secure the chair against the wall, place your hands on the chair’s back keeping them apart.
Use your core and take the feet backward until the body makes a diagonal line with the heels up to the head. Keep the arms straight and hips aligned perfectly between the shoulders and knees. You should feel your abdominal muscles working to maintain the position.
Hold it for 10-50 seconds before standing up. You can repeat three sets of planks holding each for as much as you can.
2. Modified Leg Lifts
Elderly adults can consider an easier form of leg lift to improve their core strength. This chair-based lift can be performed with the use of a sturdy chair with armrests.
Sit straight in a chair and engage your core while keeping your feet flat and together on the floor. Roll the shoulders back to create the right posture.
Next, hold the armrests of the chair. Keep the knees and feet together and lift the legs as high as possible while exhaling.
Hold the position for five seconds before lowering the feet back to the floor.
Carry out 10-12 repetitions of the modified leg lifts and consider three to five sets daily.
3. Torso Twists
Another easy exercise for elderly people is the seated torso twist which engages the core and improves spinal mobility.
Sit straight on the chair with your feet flat on the floor a little apart. Don’t rest against the chair’s back.
Now, take the hands behind your head with your elbows bent pointing towards the room.
While keeping the pelvis steady, twist the torso to your right as you exhale to the extent that you find comfortable.
Return to the center as you inhale.
Next, exhale and twist the torso to your left as much as you can comfortably. Again, inhale and return to the center.
Repeat this 6-8 times for each side. Rest before starting another set.
4. Sits and Stands
Older adults generally struggle to stand up from couches and low chairs. Sits and stands are excellent alternatives to squats and help seniors get the ability to stand up from and sit down on chairs quickly and independently, improving balance, control, and leg strength.
Sit and Stand is just as it sounds.
Begin by sitting in a chair with your feet laid flat on the floor, hip-distance apart.
Engage your core and move forward from your hips without using your arms or hands as much as possible.
Distribute the weight of the body through four corners of your feet as you push yourself to the standing position. Extend the hips and knees completely.
Press the hips and bend the knees to lower yourself carefully to the seated position.
If you face difficulty pressing to a standing position directly, you can work on developing balance and strength gradually by practicing shifting the weight forward.
5. Wrist and Ankle Rolls
A large number of elderly people suffer from poor circulation in the body contributing to challenges with mobility and balance. A series of low-intensity moves are effective at waking up the hands and feet before using them to perform more rigorous moves.
Sit straight on a chair with your back tall and not leaning against the chair.
Now, flex the fingers of your hands, and open and close the fists multiple times before making fists. Roll the wrists ten times in both directions.
Carry out the same exercise with your feet. Flex each foot while curling and straightening the toes. Roll both ankles, one at a time, in both directions, ten times.
Though the challenges associated with aging are inevitable, these exercises can certainly help the elderly stay active, healthy, and independent for a longer time. It is recommended to follow a regime of cardio, strength training, and stretching exercises to keep all the body parts mobile and strengthened. Simple physical activities like swimming, dancing, and going for a walk are both fun and effective and can help keep your elderly loved one healthy.
