excercise

Exercises that elders can do

As you grow older, you’ll lose your flexibility and mobility, and you’ll find it harder to stay fit especially if you didn’t have a fitness routine in place when you were young. But there are exercises that the older adults can do in order to stay fit such as light walking, cycling that will help improve strength and balance.

It is suggested by the Centres for Disease Control and Prevention that senior require at least 150 minutes of moderate endurance activity in a week. Although this might sound a lot, all that is needed is a 10 or 15-minute session twice every day.

Here are a few routines that older adults can perform that they can incorporate into their 15-minute daily workout regime.

Wall Push-ups

  • In order to do wall push-ups, follow these simple instructions
  • Face the wall and stand 3 feet away from it with your feet as wide as your shoulders.
  • After this, start leaning forward towards the wall and place your hands flat in line with your shoulders.
  • Note that the body should be in a plank position with an arched back.
  • Move your body closer to the wall and then push back. Repeat this step for at least ten times.

pushup

Abdominal Contractions

  • This exercise will help increase strength in your stomach
  • After taking a deep breath, tighten the stomach
  • Hold this position for 3 minutes before releasing
  • Repeat the process for ten times

Shoulder Blade Squeeze

  • This exercise will help with strengthening of the postural muscles and also the chest
  • While sitting straight on a flat surface, place the hands on your thighs while squeezing the shoulder blades towards each other.
  • When doing this exercise, you must concentrate on your shoulder blades being down instead of towards your ears.
  • Hold this position for 5 seconds before releasing
  • Repeat this exercise 10 times.

Knee Lifts

  • An exercise that will help in strengthening the thighs, first you’ll need to be seated on a flat surface or a chair that has an armrest
  • Place your arm on the armrest. But keep in mind not to press on the armrest.
  • Using the right quadriceps, lift your right leg. Lift your knee as well as the back of your thigh at least 3 inches off the seat.
  • Stay in this position for 4 seconds before slowly lowering your leg.
  • Do this for at least ten times.
  • Repeat the same process with the other leg as well.

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