31/03/2023
7 exercises to nourish the elderly with chairs: effective and inexpensive ways to maintain health
Choosing the right exercises to nourish the elderly, you can do at home to exercise strength, live happily and healthy every day.
With increasing age, everyone can develop one or more chronic diseases. This causes health and bodily functions to decline. To limit the risk of harm to health, exercise to nourish the elderly is one of the simple, low-cost solutions that bring valuable health.
7 exercises to nourish the elderly at home
Note, before performing the exercises, you need to do a warm-up for the body. The simplest is to alternate foot movements for 30 to 60 seconds, then perform 30 seconds of arm rotation. Repeat for 3-5 minutes.
Here are some nourishing exercises for the elderly with chairs, you can refer to:
1. Calf lifting exercise
With this exercise, you can increase the strength and mobility of your legs.
Sit in a chair with a backrest, feet hip-width apart, feet flat on the floor. Eyes looking straight ahead.
Start lifting the heel of your right foot as high as you can, trying as hard as you can so that the heel is vertical to the toe. Calves stretch.
Lower your heels to the floor and repeat about 10 times.
Switch to left heel, do the same 10 times.
Do 3 sets with 2 legs continuously, 10 times each set for each leg.
At the end of the exercise, lift your heels off the floor and hold for about 20 seconds.
2. Gymnastics for the elderly: sitting and standing exercises
Exercises to nourish the elderly
The exercise sitting and standing with a chair can be called a squat exercise for the elderly. The effect of this exercise is to maintain the ability to stand up and sit down in a chair independently, improve leg strength, and strengthen balance and body control.
Sit firmly in a chair, with your feet on the floor, hip-width apart.
Focusing on body strength, lean forward with your hips. Use as little hand help as possible.
Place your body weight on your feet and push yourself to stand up straight, knees and hips fully extended.
Continue, after you are upright, slowly push your hips back, knees bent to lower your body to sit in the chair.
Do it about 10 times.
Note if you can't push your hips forward to stand up, just shift your weight forward, put on your legs, lift your butt off the chair about 3-5cm, hold for a few seconds and then lower your butt.
3. Sitting exercises to raise the knee
This exercise can improve hip flexibility and range of motion and is also good for the heart and blood circulation of the body.
Sit firmly in a chair, place your feet hip-width apart, feet flat on the floor.
Grasp the edge or armrest of the chair with both hands, working your abs to keep your body upright.
Begin to bend your knees and raise your right leg as high as you can, in a knee-high position.
Slowly lower your right foot to the ground, then repeat with your left foot.
Do 20 reps alternating legs.
Each exercise does about 3 sets, each set 20 times for 2 legs, with rest between sets.
4. Shoulder exercises
shoulder exercises
Gymnastics for the elderly not only builds strength but also translates into functional daily activities, Such as arm lifts with weights or resistance rope pulling is a good way to practice strength training. storing items on high shelves and maintaining shoulder flexibility.
Exercise equipment that can take light weights, water bottles or resistance bands
Sit firmly in a chair, feet shoulder width apart. Hold weights in your hands or if you use resistance bands, step on one end of the rope with your feet, and your hands will hold the other end of the rope, next to your shoulders.
Slowly push your arms up straight above your head, extending your elbows.
Lower your arms back to the starting position
Repeat the movement 10-12 times.
5. Gymnastics for the elderly: twisting exercises
twist exercises
This twisting exercise works the core and oblique muscles, and increases the mobility of the spine quite effectively.
Sit in a chair, feet flat on the floor, feet shoulder width apart, do not lean back on the chair.
Hands clasped together, placed behind the head, elbows out to the sides. Or you can cross your arms in front of your chest.
Keeping your pelvis stable, exhale and twist your torso as hard as you can to the right.
Inhale and return to the original position.
Exhale and twist to the left as much as you can.
Inhale and return to the original position.
Perform continuously, each side from 6-8 times. Do 2 sets for each workout.
6. Ankle Stretching Exercise
Sitting exercises to raise the knee
Ankle stretch will help you improve ankle flexibility and reduce the risk of blood clot formation due to old age.
Sit firmly on the chair, back straight, hands clinging to the arm of the chair
Extend right shin straight in front, foot lifted off the floor
Extend your toes forward to stretch your muscles, then point your toes back toward your torso
Lower the leg slowly, then switch to the left foot
Do 5 reps for each leg, 2 sets for a workout
7. Neck stretch exercise
Over time, the muscles will stiffen and reduce flexibility, so will the neck muscles. So if you do regular neck stretching exercises, it will help this muscle group be more flexible, reducing the possibility of pain.
Sit firmly in a chair, back straight, feet on the floor hip-width apart
Eyes looking straight ahead, right hand on left shoulder
Slowly tilt your head to the right while keeping your left shoulder down with your right hand
Hold for 5 seconds then switch sides
Alternately, about 3 times on each side
Some notes when exercising to nourish the elderly
To reap the health benefits, you need to pay attention to:
Elderly people should exercise at least 150 minutes to 300 minutes per week
If you have chronic illnesses and health problems, it's best to talk to your doctor about exercise intensity and the right exercise for your condition.
Listen to your body. If you have symptoms such as dizziness, shortness of breath, chest pain, cold sweat or pain, stop exercising and call your doctor immediately.
Start with a low intensity and gradually increase it to let your body adapt.
Finally, the exercise to nourish the elderly is not a day or two but promotes good results, give yourself time and be patient.
