These 5 exercises for seniors to do at home have many benefits as help maintain or increase muscle strength, maintain bone density, improve balance, coordination and mobility, reduce fall risk, and help maintain independence in performing activities of daily living.
It is important to consult the doctor for a general assessment and, in addition, before and after the exercises it is important to stretch to warm up all the body and prevent the onset of injuries. Here are some examples of stretching exercises for seniors.
With the feet slightly shoulder width apart, extend your arms forward and bend slowly the knees, playing the hip down and pushing the butt back as if you were sitting in a chair for an imaginary, keeping the back always upright. Return to the starting position and repeat 10 times.
In this exercise, it is very important that the knees are never in front of the feet and, for that reason, you should push your butt back as much as possible.
Sitting on a ball or chair without arms, hold a dumbbell in each hand and raise the weights slowly toward your shoulders, keeping your arms and elbows close to the body, slowly returning to the starting position. Repeat 10 times.
Sitting on a ball or chair without arms, hold a dumbbell in each hand and raise the weights until they are at the level of the shoulders. Following, push slowly the dumbbells above the head until the arms become fully stretched and go back slowly to the initial position. Repeat 10 times.
On his feet, leaning on a chair, raise slowly from the legs, not exceeding the height of the hip. Repeat 10 times for each leg.
Put one of the feet on a step or a rung of the ladder and lift the other leg slowly to the top of the step or rung. The following, lower slowly leg back to the ground. Repeat 10 times for each leg.
These exercises should be done at least 3 times per week and should stop being made if the elderly start feeling pain or discomfort during their implementation.