The iSavta Team | 13.11.2019

 

Seniors who have problems with mobility struggle physically and socially which in effect impacts their psychological state. Thus, it is important to condition the body in doing basic tasks because immobility makes the senior’s body weaker and less flexible. The older adult’s joints and muscles should be properly maintained through physical activity or exercise. This will help reduce pain and decrease the possibility of injury from doing basic movements.

Family members and caregivers alike should encourage older adults in keeping fit to gain the positive effects to their health. They should make regular exercise or physical activity a significant part of their lives and reap the benefits that come with it.  Check out the exercises or physical activities below that could help out your older adult have a healthy lifestyle.

Warm Up

Any form of exercise should begin with stretching because it warms the muscles and improves flexibility.  Stretching regularly is proven to strengthen the hips and improve balance among seniors.

Seated Exercises

These exercises are suitable for seniors that need to remain seated or those that can only stand for a limited time. These exercises strengthen many body parts such as the arms, chest, back, abs, and legs.  One example of seated exercises is known as “pillow squeezes”. All you need to do is to grab a thick pillow, wrap your arms around it, and hug it as tight as possible and aim for 3 sets of 15 repetitions.

Low-Back Rotation Stretch

A simple exercise that focuses on the spine.  If regularly done, this exercise aids in reducing back pain, increases flexibility, and relieves stiffness.

Here’s how to do it:

1.   First, sit on a chair in an upright position with the feet flat on the floor.

2.   Twist your upper body to your left

3.   Hold it for 20-30 seconds

4.   Return to starting position and do the same on the right side

 

Upper Body Clam Shell

This routine targets shoulder flexibility and stability and at the same time exercises the chest, arms, and, the back.  To do this, follow the steps below:

1.   Sit on a chair in an upright position with the feet flat on the floor.

2.   Raise both arms in a 90 degree angle just like forming a goal post.

3.   Bring both arms together in front of the face.

4.   Return both arms to starting position and repeat with 3 sets of 15 repetitions.

 

Swimming

Warm swimming pools can ease the aching joints of the elderly.  The water also allows the muscles to work at ease and makes movement freer. Although this physical activity offers many health benefits, it is not possible for every senior.  However, there are some pools that have provisions for disabled people that you may take advantage of.

Exercises and physical activities are good for the senior’s health and mobility.  But, any form of exercise that causes pain should be changed to soothe the feeling of the elderly.  It is best to always consult the doctor for the type of workout that is suitable for the medical condition of your elderly patient.  Find the best forms of physical activity or exercise that work for your patient and make it a habit.