As we age, many changes occur in our bodies. Muscles and joints become less flexible, which can make daily activities feel more difficult. Everyday tasks, from simply putting on socks to gardening, can feel like a challenge. Fortunately, stretching exercises can help you stay flexible and mobile. Whether you are active or just get out and about less, these exercises are easy to adapt to any level. In this blog, you will discover why stretching exercises are essential and how you can easily incorporate them into your daily routine.
Why is exercise so important for the elderly?
Continuing to exercise in old age is incredibly important. It has a positive effect on memory and motor skills. It promotes blood circulation and breathing. It also strengthens bones and muscles, reducing the risk of bone fractures. By continuing to exercise regularly, you will remain limber and supple for longer, reducing the risk of falls and nasty fractures.
Some effective stretching exercises for the elderly
There are many exercises that you can do when you are older. These exercises keep you flexible and can be done by anyone.
Seated exercises
Below are a number of exercises you can do while seated:
Torso rotation
- Torso twisting
- Sit upright in a chair
- Bring your right hand to the right side
- Twist your upper body and bring your right hand to the outside of your left leg
- Keep looking at your hand during the movement
- Repeat 10 times with each hand
Knee stretches
- Sit upright in a chair
- Put your feet flat on the floor and keep your knees bent
- Raise one foot until your leg is straight.
- Hold for 10 counts and then gently lower your foot
- Alternate between both legs
- Repeat this exercise 10 times per leg
Chair squats
- Place a sturdy chair behind you.
- Stand with your feet shoulder-width apart.
- Slowly bend your knees and lower yourself as if you were going to sit on the chair, but rise again before you touch the chair.
- Keep your back as straight as possible and your knees above your ankles.
- Repeat these exercises 10-15 times.
Seated knee raises
- Sit on a chair with a straight back
- Raise your right knee towards your chest and hold this position for 5 seconds
- Slowly lower your knee and repeat the exercise with your left knee.
- Do 10 repetitions per leg
Standing exercises
Below are a number of exercises you can do standing up:
Side leg lifts
- Stand upright, use a chair for support if necessary
- Lift your leg sideways
- Hold for a moment and lower slowly
- Repeat 10 times with each leg
Heel lifts
- Stand upright and hold on to a chair if necessary
- Lift your heels off the ground while maintaining your balance
- Slowly lower them again
- Repeat 20 times
General tips for the elderly
It is important that you start the exercises gently and do not overdo it. Always start with a warm-up. This is important to warm up the muscles and reduce the risk of injury. Try to do the exercises at least three times a week for the best results. Doing the exercises regularly and correctly will improve your mobility and vitality. If you want to make sure you don't fall when you're out and about, choose a rollator or walking frame. These will give you extra support and stability.
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