Without a doubt, regular exercises is good for you at any age. Living an active life becomes increasingly important as you age. Even as your body craves for you to keep moving, the world tells you to retire, relax, and take it easy. Although you may be ready to retire from your 9-to-5, don’t put away your walking shoes just yet.
Nevertheless, regular exercise is good for you at any age. When you reach your golden years and beyond, staying fit is even more crucial, especially if you want to continue doing the things you enjoy.
Having a game plan can help you stay motivated and on track when exercising at home. You can achieve a well-rounded fitness routine by incorporating cardiovascular exercise, muscle strengthening, and balance training. Such as dancing, tai chi, low-impact sports, walking, weight lifting and more.
Assisted Standing Quad Stretches
- Start by standing near physical support, either a wall or a sturdy chair.
- Place your right hand on the physical support and bend your left knee.
- Holding on to your left ankle, gently pull your leg towards your bottom and hold the position for 10 to 15 seconds.
- Slowly let go of your left leg and let it rest on the floor.
- Now, place your left hand on the physical support and bend your right knee.
- Holding on to your right ankle, gently pull your leg towards your bottom and hold the position for 10 to 15 seconds.
- Slowly let go of your right leg and let it rest on the floor.
- Repeat step two to seven for two more times.
Calf Stretch Against The Wall
- Facing the wall, stand one arm length away from a wall with your feet shoulder-width apart.
- Place your palms flat against the wall, bring your left leg forward and bend your left knee.
- Keeping your right heel firmly planted on the ground, slowly lean forward and bend your left knee slightly more. If you don’t feel a stretch at your right calf, bend your left knee until you do. Hold the position for 10 to 15 seconds.
- Now bring your right left forward and bend your right knee.
- Keeping your left heel firmly planted on the ground, slowly lean forward and bend your right knee slightly more. If you don’t feel a stretch at your left calf, bend your right knee until you do. Hold the position for 10 to 15 seconds.
- Repeat step two to five for two more times.
Shoulder and upper back stretch
- Bend your right arm, raising it so your elbow is chest level and your right fist is near your left shoulder.
- Place your left hand on your right elbow and gently pull your right arm across your chest.
- Hold for 20 to 30 seconds.
- Repeat with the opposite arm.
Note: Caregivers for seniors should monitor their physical conditions and tailor the physical exercises accordingly. For seniors who are unsteady or lacking in mobility, caregivers should check with their doctors first before proceeding with the exercise routines. Caregivers can also assist them in their routines.