These 5 exercises for seniors to do at home have many benefits such as helping to maintain or increase muscle mass, maintain bone density, improve balance, coordination and mobility, reduce the risk of falling, and help maintain independence in carrying out activities of daily life.
However, it is always important to consult a doctor for a general evaluation, in order to adapt each exercise to the clinical history, such as the presence of cardiovascular or pulmonary diseases. In addition, before and after exercises it is important to stretch to warm up the whole body and prevent the appearance of injuries. See some examples of stretching exercises for the elderly.
These exercises should be done at least 3 times a week and should be stopped if the elderly person starts feeling pain or discomfort during their performance:
1. Squat
With your feet slightly shoulder-width apart, you should extend your arms forward and slowly bend your knees, throwing your hips down and pushing your butt back, as if you are sitting in an imaginary chair, keeping your back always straight.. Return to the starting position and repeat 10 times.
In this exercise, it is very important that your knees are never in front of your feet, so you should push your butt back as far as possible. If you can't get down much, you should go down as far as possible and gradually go down a little bit more.
2. Biceps with dumbbells
Sitting on an armless ball or chair, hold a dumbbell in each hand, with your fingers facing forward, and slowly lift the weights toward your shoulders, keeping your arms and elbows close to your body, slowly returning to the starting position. Repeat 10 times.
3. Shoulder press
Sitting on a ball or chair without arms, hold a dumbbell in each hand and lift the weights until they are shoulder level. Then slowly push the dumbbells over your head until your arms are straight but slightly bent and slowly return to the starting position. Repeat 10 times.
4. Knee to chest
Lying on the floor, on a small fitness mattress, bend one leg close to the chest, hold the knee with your hands and hold for 5 to 10 seconds. Then, switch legs and repeat these movements 10 times.
5. Steps in the step
Place one foot on a step or stair step and slowly lift the other leg off the step or step. Then slowly lower your leg back to the floor. Repeat 10 times for each leg.
