Exercise is helpful through all phases of life but is extremely important for the seniors. Since they are undergoing age-related degenerative changes, they need exercise to improve their mobility.
Moreover, exercise also helps in improving the pains and aches around the body. Similarly, exercise is also helpful for promoting balance, which is challenging for many seniors.
Not having a careful grasp over balance can lead to falls and resulting injuries. Since bones are fragile during old age, they are more likely to break. Fractures also take a longer time to heal, followed by a period of rehabilitation under Physiotherapist in Lahore.
Exercise also helps in improving the bone density, which makes the bones less fragile and they also then ache less. Other physical benefits of exercise include improved circulation, better heart health, and regulation of blood sugar levels. It also helps in improving sleep quality as well alongside being beneficial for mental health as well.
Suffice to say, exercises are imperative for seniors –however, if okayed by your doctor.
Chair exercises for seniors
Chair exercises are a convenient form of exercise. These can be conveniently done in the vicinity of one’s own space. They also don’t require extensive area to perform. Chair exercises are also easier if you have knee problems and can’t walk.
Some exercises to try include:
Seated pillow squeezes
For this exercise, you will need a pillow or a cushion. Sit up straight with your slight gap between your thighs. Place the pillow between this space and squeeze it using your inner thighs. Try to do at least 10 to 15 reps.
Seated front shoulder raises
You would be needing some weights for this exercise. To do it, sit straight in the chair, holding weights in the resting position. Then, lift your arms straight out in front of you; they should be parallel to the floor. Hold for a few seconds before going back to the initial position.
Seated torso twists
Sit up straight in the chair, with your feet shoulder-width apart. Then, put your hands behind your head. Now, twist so that your body turns towards one side of the room. Go as far as you are comfortable. Then, return to the initial position, after which, turn to the opposite side. Continue till you have completed around 5 to 10 reps.
Make sure that your hips remain firmly planted on the chair, as this exercise is targeted at improving your spinal mobility, and so ensure that it is your spine that you are moving.
Single-leg calf raises
To do this exercise, sit up straight in your chair with your feet slightly apart. Then, lift your heel off the ground, resting only your toes on the floor. After holding for a few, place your heel back on the floor. Do at least 10 repetitions on each foot.
This will give a good stretch to your calf muscle alongside strengthening your core as well.
Sit and stands
Stand in front of a chair, with your feet shoulder width apart. Then, whilst being safe, and using just the support from your body, try to sit back in the chair. Once you have settled, try to then stand back up.
Since many seniors have problems with sitting and standing, this exercise will help their muscles get into this habit and thus make this necessary movement easier.
Word of caution
It is imperative that you do the exercises after getting approval of your doctor. You must listen to your body during the exercise, and not push yourself over the limits, as otherwise, exercise may end up causing more damage.
Moreover, you may do these exercises on your own, but you do have an opportunity, also seek advice from your Physiotherapist in Islamabad for more targeted exercises for maximum benefit. Also, if exercise causes pain instead of relieving it, visit your doctor or the physiotherapist for help.
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