Exercise for the elderly will help build strength. and helps slow the deterioration of various systems in the body to function normally again Whether it is the circulatory system, lungs, heart, it helps improve balance to reduce the risk of falls. It also helps improve the mental state of the elderly. and reduce the risk of depression or anxiety
6 exercise postures for the elderly
- tiptoe posture standing holding a chair Straighten your back. Separate the two feet.
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Gently wiggle your toes slowly. as high as possible. Hold the position for about 3 minutes and slowly lower your heels. Do this alternating on both sides.
- Hip muscle stretching pose Start by lying on your back. He bends one knee up. With your foot and other leg resting on the floor. He then places his hand under the crook of the raised leg. He brings his knees closer to his chest and hold the position for 10-20 seconds. He slowly lowers his legs, alternating on both sides.
- Leg stretching pose Sit in a chair and slowly stretch your knees forward. Hold the position for about 3 minutes, then bring your feet back and place them on the floor. Do this alternating on both sides.
- Bent knee position standing holding a chair Bend your knees and bend them back. Use your hands to hold your toes and pull the front of your thighs until you feel tension in your thighs. Hold the position for about 3 minutes, then slowly bend your knees. Alternate both sides.
- Standing position on the heels standing holding a chair Legs shoulder width apart. Raise your feet. Standing on your heels Then slowly lower your toes.
- Walk with side slide Stand straight, face forward, hands and feet at waist level. Take 10 steps to the right, then 10 steps back to the left. Repeat 10-20 times.
Practice according to your age. and conditions that should be avoided due to the risk of danger
Exercise precautions for the elderly
You should first consult your doctor. What type of sport is appropriate? and can be done regularly Because some congenital diseases can recur. so that each exercise Maximum benefit for the elderly
- Heart disease should avoid sports that require a lot of energy. Because it might make you feel too tired. and can cause a heart attack
- Seniors with ankle problems or osteoarthritis You should avoid heavy weight-bearing sports such as running and jumping rope.
during exercise If you have abnormal symptoms such as shortness of breath, chest tightness and unusual fatigue. You should stop exercising and consult your doctor.
Before physical activity for the elderlyAlways warm up your body first. Stretching To warm up and keep your body alert, drink 1-2 glasses of water before each exercise. Eat approximately 40-60 minutes before exercise. If you feel tired, you should take a break. Because it can have adverse effects on the body and you should get a health check-up at least once a year to reduce the risk of complications due to various diseases.
Thanks for the information from: Paolo Chokchai 4 Hospital
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