ing, they tend to spend more times for their family and leave all the fitness concerns behind. This increases the risk of several health problems as Osteoporosis, heart diseases and being more sensitive to injuries.
You don’t have to be a badass grandpa or grandma with incredible strength and flexibility. Just don’t let aging stop your way to be strong and healthy. As the functional impairment in the elderly can prevent you from doing difficult exercises, some exercises with simple movement can be a preferred choice.
Stop hesitating! It’s time to work it out and get back your active life.
SAFETY TIPS TO KEEP IN MIND:
Exercise with assistant or under supervision if you have poor balance
Don’t hold your breath or close your eyes during exercises to avoid dizziness and losing balance
Move in a smooth and steady motion to bring weight into position
Avoid locking the joints of your arms and legs into a strained position.
Consult your doctor or physician before starting this or any exercise program
HERE’RE THE SUGGESTED EXERCISES:
This exercise is especially effective to enhance your hip strength and stability, which help reduce the risk of falling or hip fracture.
START: Lie face up on a yoga map with your knees bent and hip-width apart, your arms on either side of your body.
END: Engage your core to raise your hips up, keep your shoulders in their position. Hold the position for at least 5 counts and then lower your hips back down. Repeat for 5 times.
This variant of push-up will help your work your arms and shoulders in a more pleasant way.
START: Stand with your feet close together, face up a wall and put both hands on it, your arms should be straight.
END: In a slow motion, slightly bend your elbow and lean your body towards the wall. Extend your arms after a short pause and get back to the starting position. Repeat 10 times.
Squats help maintain the flexibility of the joints in your heels, ankles as well as strengthen your core, legs. Choosing a sturdy and elbow-high chair to give a support when you lose balance or cannot stand for longer.
START: Stand in front of a chair and face away from it, your legs are hip-width apart.
END: Bent your knees, lean a little bit forwards to lower your torso down and stop right when you nearly sit on the chair. After a moment, raise yourself back up to the starting position and repeat.
If you’re suffering lower back pain, this exercise will be a simple yet efficacious remedy. It releases the strains in your lower back and helps relax the joints between your spinal bones.
START: Sit straight on the left side of a chair, place your feet firmly on the floor, your arms rest on your thighs.
END: Twist your waist and rotate your upper body to the left, grab the back of your chair with both hands to support and turn your head backward until you feel the stretch in your back. Then, release your neck, hands, and get back to the starting position. Do the same with your right side.