Exercise is essential for maintaining a healthy body and completing daily tasks effectively. Without regular physical activity, even simple tasks can feel difficult due to weak muscles. To alleviate muscle and joint pain, people may use electric hot water bags or pain relief patches. Regular exercise can help strengthen the muscles surrounding the spine, support the bones and joints, and reduce pressure on them. Pain relief patches, on the other hand, provide heat therapy to alleviate pain. Additionally, it's especially important for older individuals to engage in movement to keep their bodies strong and flexible and promote independence.
If you are a senior looking for a moderate form of physical activity, you have come to the right place. The exercises recommended here are easy to perform and don't require any complex movements. Additionally, if you experience pain in your sprains, back, joints, or muscles while traveling, using bluheat pain relief patches can be a good solution.
5 Simple Exercises For Seniors
1. Chair Squats
2. Seated Ankle Circles
3. Straight Leg Raise
4. Shoulder Rolls
5. Shoulder And Upper Back Stretch
1. Chair Squats
There are many reasons why chair squats are good for your health. For starters, it helps you do your daily activities without hassle. Simple movements like getting in and out of the car and climbing up and down the stairs become much easier. In addition, chair squats strengthen your upper thighs and buttock muscles and improve flexibility of the hips and spine as well. Here is how you can perform a simple squat:
1. Stand with your feet shoulder-width apart and your arms outstretched in front of you
2. Slowly lower yourself as if you are going to sit.
3. Bend to a comfortable position (a 90° knee bend should be good).
If you’re just figuring out your balance or are a bit nervous to squat, you may have a chair behind you. You can sit in the chair before getting back up, or you can use its handles for better support as well.
2. Seated Ankle Circles
Our ankles are the most underrated part of our body. It means that we don’t really give much importance to them as compared to other parts of the body. About its function, the ankles mainly provide balance when we move from one foot to the other or halt to change directions. Even while standing, our ankles provide support for our balance, helping us to stay upright. And that’s why it’s important to take care of them.
Seated ankle circles are one of the simplest exercises for seniors, and here’s how you can do them:
1. Sit in a chair and ensure that your feet are flat on the floor. Slowly stretch your right knee and move your foot in a circular motion 20 times.
2. After you're done, move the foot in the opposite direction 20 times. Repeat the process for the other ankle as well. There. Easy as pie!
However, if you feel pain while doing the exercise, try doing smaller circles. If not, move your foot up and down so that it gets some amount of circulation.
3. Straight Leg Raise
This is another simple exercise for seniors that assists with body balance and flexibility. In addition, the straight-leg raise targets the lower body region as well, strengthening the abdominal muscles and pelvic region. After doing this exercise, you’ll be able to walk comfortably and with confidence.
Before you start the exercise, just be sure that your lower back gets proper support from the floor. This will ensure better safety and balance while doing the exercise. Here is how you can do a straight leg raise:
1. Stay on your back with one leg straight and the other leg bent. See that your toes are pointing toward the roof.
2. Gently raise your straightened leg upwards (next to the level of the other bent leg) and bring it back to the starting position. Repeat with the other leg, and do this at least 10 times.
You’re allowed to use your palms for extra support. Also, avoid lifting your straightened leg above the bent knee.
4. Shoulder Rolls
This is by far the simplest and most convenient exercise mentioned on this list. As humans, we tend to slouch our shoulders more often than we know. Our posture always goes for a toss unknowingly and very rarely we correct it. But with a simple shoulder roll, we can correct our posture and set our spine in place.
Here is how you can perform this simple exercise:
1. Sit in a comfortable armchair and set your spine against it
2. Slowly lift your shoulders up, back, and then down. Repeat this at least five times.
As you raise your shoulders, try breathing in; don’t hold your breath while doing the exercise.
5. Shoulder And Upper Back Stretch
We use our arms to stretch, not only to relieve the tension in our shoulders but also to reach for things. Simple tasks such as closing a window, reaching the top shelf for that ketchup, and clawing that narrow space to reach for that lost coin are just some of our daily examples.
We need a pain-free motion to do these things while we stretch, and that’s why we need to do shoulder stretches. Not only will you be able to stretch comfortably, but you'll also be able to increase your range of motion too.
Here’s how you can perform this exercise:
1. Join your palms together in front of your chest and take a deep breath.
2. Slowly raise your arms, and exhale while you're doing so. Straighten your      arms while they’re in the air and place your palms forward.
3. Gently lower your arms, see that your shoulder blades are squeezed hard     enough, and get back to the starting position.
Summing Up
Exercises don’t have to be complex, and often the simple ones are the most effective. By trying these simple exercises for seniors, you will not only be physically active but also mentally sound. Additionally, there is no upper age restriction for exercise, so what’s stopping you? Exercise your pains away!
FAQs
What Is The Best Form Of Exercise For Seniors?
Seniors can do a wide range of simple exercises for the betterment of their health. Some of them are shoulder rolls, seated ankle circles, squats, and upper back stretches.
How Far Should A 65-Year-Old Walk Every Day?
An older adult who is in the pink of health should ideally walk around 2,000 to 9,000 steps daily.
Are Climbing Stairs Good For The Elderly?
Climbing stairs is a good exercise for the elderly as it promotes better leg power and reduces the risk of a leg injury.
What Three Things Should A Person Avoid Once They Are Past 70 Years Old?
It’s a given that you’ll have to take care of your diet once you are past 70 years of age. You’ll have to cut down on fatty foods, sugars, caffeine, and alcohol.
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