Before their social isolation, many senior individuals who had the habit of exercising in parks and outdoors now had the choice to keep their bodies moving throughout the epidemic by performing physical activities at home.
In this time we are in, the senior population has been one of the most impacted.
To overcome this, adjust and engage in some physical activity at home so that you don’t remain still. After all, exercise frequently helps to prevent conditions including heart disease, high blood pressure, diabetes, and illnesses of the bones while also reducing pain and boosting mood.
In addition to eating a healthy meal before and after the exercise, it is crucial to speak with a doctor before beginning if feasible. It is also crucial to consistently keep hydrated by drinking lots of water when exercising.
We chose five simple workouts to perform inside.
1- Squat
It is a physical activity that can be carried out with the aid of a chair or sofa. The squat is essential for exercising the muscles involved in rising up and sitting down, a motion that is challenging for many seniors.
To do this, you must sit in a chair without arms and attempt to stand up alone. You will exercise your thigh muscles in this manner. It is advised to perform three sets of 15 repetitions, separated by 15-minute breaks. You can begin with less repetitions if there is any difficulty and increase as you get more comfortable.
2- Stationary gear
Why not try to perform the walk indoors if it is advised that the elderly stay at home and avoid going for morning walks? The “still stroll” is an effective choice.
The old person should simulate walking by bending his knees as high as he comfortably can, preferably to waist level. It’s crucial to keep your shoulders back and alternate your leg movements. Walking while stationary can be done for 30 minutes or all day long in blocks of five minutes every two hours.
3- Weight lifting
The elderly can perform various exercises using items and goods that can be found at home, such as food packages weighing around 500g or 1kg apiece, to move their arms and maintain them toned.
The elderly person should hold the weights while sitting with their feet level on the floor. They should then stretch their arms out to their sides and elevate them to shoulder height or to a height that seems most comfortable to them. You can begin by performing two sets of 10 repetitions.
4- Sit down and extend your knees
You should now move your legs and exercise your knees. The elderly person should extend both legs forward while seated by lifting them both off the floor, then lower them back to their original positions. Three sets of 15 repetitions should be performed, with certain breaks in between each set.
For individuals who find it difficult or impossible to perform the “squat,” there is an alternative pastime.
5- Squeeze and release
A straightforward squeeze and release exercise might help strengthen the muscles and joints of the fingers in those who experience weakness and lack of stiffness in their hands.
If the old person is unable to locate the precise ball that has to be squeezed for this activity, he might substitute a sock ball. It’s also really simple to perform; all you have to do is push the ball as many times as you remember to during the day. Television, for instance, can be enjoyable.
Did you like our at-home exercise advice? You can’t go to the gym or take a walk in the park, so be sure you exercise your body. Continue to take good care of your health since that is what matters. Engage in physical exercise to improve your life!
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