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Different Exercises for the Senior Population

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Exercise is the best way to keep the body healthy. Exercising every day is beneficial for our health. Read the article to know more about this.

Medically reviewed by

Mohammed Wajid

Published At October 13, 2022
Reviewed AtJanuary 24, 2024

Introduction:

Adding exercise to everyday routine is the easiest and the most effective way of being healthy. It will help improve the medical health as well as the physical conditions. Engaging in physical activity can be among the healthiest things to do. In addition to being excellent for physical and emotional well-being, physical activity and exercise can also help the individual to maintain their independence as they age.

How Much Activity Do Older People Need?

The Physical Activity Guidelines for Americans recommend that old people engage in moderate-intensity aerobic activity, such as brisk walking or rapid dancing, for at least 150 minutes (2½ hours) per week. While it is ideal to exercise three days a week or more, any activity is preferable to none at all. Additionally, they should perform muscle-strengthening exercises at least twice a week, such as sit-ups or weightlifting. The Physical Activity Guidelines also advise including a variety of exercise types in their weekly physical activity routine. For instance, experiment with aerobic and muscle-strengthening exercises in addition to balance training. Aim for at least 75 minutes per week of vigorous-intensity aerobic activity, such as jogging, if that is their preference.

What Are the Best Exercises for Seniors?

Individuals are not required to visit a gym to perform any of the dozens of exercises available to them to increase their strength. For those who are just starting, here are some instances.

1. Abdominal Contractions: To make the abdominal muscles stronger.

  • Inhale deeply and contract abdominal muscles.

  • After holding the contraction for three breaths, release it.

  • Ten times over, repeat.

2. Wall Pushups: To strengthen one's shoulders and chest.

  • Place the feet shoulder-width apart and face the wall from about three feet away.

  • With the hands flat on the wall, parallel to the senior's shoulders, bend forward.

  • With the senior's spine straight and not drooping or curved, the senior's body should be in the plank posture.

  • Push back after lowering the senior's body towards the wall.

  • Ten times over, repeat.

3. Pelvic Tilts: To elongate and strengthen the lower back muscles.

  • Inhale deeply, tense the senior's lower abdomen, and incline the senior's hips slightly forward.

  • Hold for three counts.

  • Reposition the senior's hips and hold for three seconds. (The movement is incredibly slight.)

  • Do this eight or twelve times.

4. Squeeze the Shoulder Blades: To extend the chest and build postural muscles.

  • Straighten the senior's back while sitting, put the senior's hands in the lap, and push the shoulder blades together.

  • Hold for three seconds while concentrating on keeping the shoulders down and not bending over towards the senior's ears.

  • Repeat 8 to 12 times after letting go.

5. Toe Taps: To strengthen the lower limbs.

  • Elevate the senior's toes to a point where the senior's can feel the muscles in the shins contract while seated in a chair with the senior's heels still on the ground. (this strengthens the senior's lower leg and helps to maintain blood circulation in the legs.)

  • 20 times, repeat.

6. Raising Heels: To fortify the upper calves.

  • Elevate the senior's heels while sitting in a chair, keeping the senior's toes and footballs on the ground.

  • 20 times, repeat.

7. Knee Lifts: To make the thighs stronger.

  • Lift the senior's leg while sitting in a chair and engage the right quadriceps muscles without putting the senior's hands on the armrests. The senior should be two or three inches off the seat with the knee and the back of the senior's leg.

  • After a three second pause, lower the senior's leg gradually

  • After completing 8 to 12 reps, switch to the other leg and repeat.

8. Stretching the Upper Back and Shoulders: To open up the back and shoulders

  • Raise the senior's right arm and bend it such that the right fist is close to the senior's left shoulder and the elbow is at chest height.

  • Pull the senior's right arm lightly across the chest while placing the senior's left hand on the right elbow.

  • For 20 to 30 seconds, hold.

  • Carry out the same action with the other arm.

9. Rotations of Ankle: To fortify the calves

  • Lift the senior's right foot off the ground while seated in a chair, then slowly rotate it five times to the right and five times to the left.

  • Proceed with the left foot.

And a few other exercises are

  1. Water aerobics.

  2. Chair yoga.

  3. Workouts with resistance bands.

  4. Pilates.

  5. Walking.

What Are the Basic Exercises the Senior Population Can Try?

Developing daily stretches will increase the senior's range of motion and provide comfort during all activities, such as reaching up to get a dish from a cupboard. To get the senior started, try these two simple stretches:

1. Neck Stretches: To release the upper back and neck stress

  • Place the senior's feet shoulder-width apart on the ground. Remain calm with the senior's hands by the sides.

  • As the patient turns the head slowly to the right, do not tilt it forward or backward. Stop when feel a tiny stretch. For ten to thirty seconds, hold.

  • Now make a left turn. For ten to thirty seconds, hold.

  • Three to five times, repeat.

2. Upper Back: To release the upper back and shoulders from stress

  • Take a firm seat. Spread the senior's feet shoulder-width apart on the ground.

  • With the palms facing outward and the backs of both hands squeezed together, raise the arms to shoulder height and hold them out in front of them. To prevent the senior's shoulders from tensing up over the ears, relax them.

  • Extend the fingers till they experience a stretch. the senior's back will recede from the chair's rear.

  • For ten to thirty seconds, stop and hold.

  • Three to five times, repeat.

Are There Exercises Available That Could Boost the Balance?

It is critical to include balancing exercises in the senior's fitness routine because falls are a major cause of injuries for many older persons. Walking on uneven terrain without losing balance is made simpler by practicing tai chi or yoga or by performing balance exercises like the ones outlined here. These balancing exercises are something seniors can do multiple times a day, even while waiting in a queue at the grocery store or bank.

1. Shifting Weights:

  • Place the senior's feet hip-width apart and equally distribute the weight across both feet as they stand.

  • Put the senior's hands at the sides and relax. If necessary, the seniors can perform this exercise with a strong chair in front of them for balance support.

  • Place the left foot a few inches above the ground after shifting the weight to the right side.

  • Work the way up to 30 seconds of holding for 10 seconds at a time.

  • Go back to the beginning and repeat with the other leg.

  • Do this three times.

  • Place hands on the hips or, if necessary, the back of a strong chair while standing with feet hip-width apart.

  • Raise left foot off the ground, bending at the knee and bringing the heel up to meet buttocks midway.

  • Work the way up to 30 seconds of holding for 10 seconds at a time.

  • Go back to the beginning and repeat with the other leg.

  • Do this three times.

2. Balance With Single Leg:

  • Place hands on the hips or, if necessary, the back of a strong chair while standing with feet hip-width apart.

  • Raise left foot off the ground, bending at the knee and bringing the heel up to meet the buttocks midway.

  • Work the way up to 30 seconds of holding for 10 seconds at a time.

  • Go back to the beginning and repeat with the other leg.

  • Do this three times.

What Not to Do With Exercise?

While doing exercise, some extra precautions are needed. The precautions to be taken are listed below:

  • Do not start all the exercises at once.

  • Do not eat heavily before or after exercise.

  • Do not over-exercise.

  • Do not exercise during sickness.

  • Do not exercise without the doctor's permission.

  • Do not leave medication.

  • Do not start with heavy-weight exercises.

  • Do not hold one’s breath longer than one’s comfort.

If the individuals are older than 65, they should generally stay away from the following exercises:

  • Bench press with dumbbells or weights squats.

  • Leg press.

  • Running over long distances.

  • Crunches in the abdomen.

  • Vertical row.

  • Deadlift.

  • Rock climbing and high-intensity interval training.

  • Power clean.

What to Do With Exercise?

  • Discuss with the doctor and ask for permission.

  • Be regular with exercises.

  • Stay hydrated; enough water intake is necessary.

  • Do exercise as one’s body allows.

  • Try to learn from someone good with exercises or trained coaches.

  • Warm up before exercises.

  • Take proper nutrition, and follow a good diet plan.

Where to Do the Exercises?

  • At the gym.

  • At home.

  • Outside of the home (in the garden or park).

  • At the yoga center.

What Is the Relationship Between Nutrition and Exercise?

Nutrition is the most important thing to consider while exercising. If the nutrition is not right, the effect of the exercise will not be good. Older people should take proper care of their nutrition. In older people, nutrient insufficiency is a common thing to be seen, and if they start their workout in this condition, then the result could be worse. For workouts, proper nutrition should be taken. Add protein, fiber, vitamins, and minerals to every meal. For strength training and other workouts, protein intake is a must. Pre-workout meals and post-workout meals should be taken. If any medical condition is regarding nutrition, then first consult with the doctor.

Conclusion:

Because of aging, diseases, or any medical condition, older people suffer from weakness of the body and loss of strength; because of this, they become dependent on others and are unable to perform their work. Older people do not feel good and start losing hope. Doing regular exercise will surely help in gaining back the lost strength, making the body fit, and being independent. With exercise, the older population will make themself healthy and live longer. Apart from medication, regular exercise should be adopted by the older population.

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Mohammed Wajid
Mohammed Wajid

Physiotherapy

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