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8 exercise positions for the elderly

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  • Exercise that is good for the bones It must be an exercise that increases muscle strength. It resists the force of gravity and creates appropriate pressure on the bones.
  • exercise For balance, you should do it every day, such as Qigong, dancing, ballroom dancing, walking on your toes. or walking with heels As for exercise, it increases blood circulation. This should be done at least 150 minutes per week. Do this continuously for at least 10 minutes or more with medium to heavy intensity. But if there is a problem in the spine You should consult your doctor first.
  • Injuries to the spine can occur, for example, bending over to put on shoes quickly from a standing position, or carrying a grandchild. The way to prevent spinal injuries is to bend your hips, bend your knees when lifting things or bend your body. Do not bend your body when turning. Rotate your whole body Do not twist only the upper part of the body.

Although most exercises are good for the body, But not all types of exercise are good for your bones. Exercise that is good for your bones must be exercise that increases muscle strength. It resists the force of gravity and creates appropriate pressure on the bones. This will help make your bones stronger. Exercise such as walking or swimming may benefit lung and heart health. But it doesn’t always help make your bones strong.

Pre-exercise advice for seniors

You should consult an orthopedic doctor. or rehabilitation medicine doctor Especially those with spinal problems and choose exercise at a medium level of intensity Instead of exercising at a very intense level

  1. Exercise for strength ( Strength Training) do at least 2 days per week.
    • You should exercise your legs, arms, shoulders, and core muscles.
    • Start by using your body weight as resistance first. As you get stronger, start using resistance bands or weights as resistance.
    • Repeat 8-10 times per exercise.
  2. Exercise for balance ( Balance Exercise) should be done every day.
    • Such as Qigong, dancing, ballroom dancing, walking on tiptoes. or walking with heels
    • Start with a simple pose, such as standing on a sturdy chair and shifting your weight from your heels to your toes. Then increase the difficulty by standing on your toes, alternating heels. Increase difficulty by standing on one leg and walking in a straight line.
  3. Maintaining proper posture (Posture Awareness) should be done every day.
    • Sit with your head erect and tuck your chin close to your chest. Shoulders open and straight, not hunched over with head bowed. and the chin sticks out
  4. Exercise to increase blood circulation (Aerobic Physical Activity) at least 150 minutes per week.
    • Do this continuously for at least 10 minutes or more with a medium to very heavy intensity. But if you have spinal problems You should consult your doctor before exercising. And choose moderate aerobic exercise instead of vigorous exercise.
    • While exercising, you should feel your heart beat faster. and breathing harder
    • While exercising, you should be able to talk. Not so light that you can sing
      Examples of Aerobic exercise activities

      • Brisk walking
      • Dancing
      • Jogging (Jogging)
      • Aerobics class

8 easy exercise postures for seniors that seniors can do at home.

  1. Stand on your feet.
  1. Stand and hold a stable chair in front of you with both hands, or if your balance improves. Can be held with one hand
  2. Stand with your legs raised, right knee bent as high as possible. Then place it down and touch the floor and repeat on the same side 5 times.
  3. Change sides by doing the same thing and repeating 5 times, then come back and do the same side again and repeat 2 times.
  4. As you get better, you can do it on one side 10 times, then you can switch legs.
  5. Bend the elbows.
    This pose increases the strength of the upper arm muscles. While bending your elbow, hold as much weight as you can, about 0.5-2 kilograms, or use resistance from an elastic band. You can exercise in a sitting or standing position as per your convenience.
  • Holding a weight in each hand, lift your arms with your elbows folded to chest level or as high as you can.
  • Then extend your elbows and lower your arms back to the starting position.
  • Repeat 8-10 times per round. Repeat the same exercise 2 times if you can.
  1. Raise your arms to shoulder height.
    This pose strengthens the muscles around your shoulders by holding weights or using resistance bands as much as you can. You can exercise in a sitting or standing position as is convenient for you.
  • Hold a weight or resistance band in each hand.
  • Starting with your arms at your sides, slowly lift your arms in front of you, keeping your elbows straight.
  • Raise your arms as high as you can lift them. but not higher than shoulder level
  • Repeat 8-10 times per round. Repeat the same exercise 2 times if you can.
  1. Stand with legs folded behind you.
    This pose increases the strength of the muscles in the back of the thigh. Do it in a standing position if you are not stable. You need to find a stable, heavy chair to hold. If stronger Use weight Or the elastic band is as much resistance as it can handle.
  • Stand with your feet shoulder-width apart.
  • Stand and put your weight on your left leg, then slowly bend your right leg back, lifting your heel, bringing it as close to your hip as possible.
  • Then slowly lower your feet back to the floor. Repeat on the same side 8-10 times.
  • Then switch to the left side. Stand on your right leg 8-10 more times. Repeat the same exercise 2 times per side, if you can.
  1. Stand with legs spread.
    This exercise not only strengthens the hip muscles but also trains balance. At first you may have to stand and hold a chair while practicing. or a stable handrail first
  • Stand with your feet shoulder-width apart. Put weights or resistance bands on your legs or ankles. The left hand holds a stable, weighted chair.
  • Transfer weight to left leg. Then spread your right leg to the side. Keep your knees straight. Lift your legs as high off the floor as you can. Then place your feet back on the floor. Repeat 8-10 times.
  • Then change your hands to hold the chair with your right hand. Stand and balance on your right leg. Then spread your left leg out to the side 8-10 times. Repeat the same exercise 2 times per side if you can.
  1. Stand with your knees bent.
    This pose is an exercise for your thigh and hip muscles. Stand and bend your knees as far as you can. There is no need to abbreviate very low.
  • Start by standing with your feet shoulder-width apart. If you don’t have good balance or are doing it for the first time, you might want to stand and grab a chair that’s weighty and stable first.
  • Bend your knees slowly. Try to keep your back straight. Or may bend forward just a little. Don’t bend your body forward a lot. Try to use your leg muscles as much as possible.
  • Bend your knees as far as you can. and no knee pain Then slowly tense your hips and stand up.
  • Repeat 8-10 times. You can repeat the same exercise 2 times if you can.
    • And when you get stronger, you can increase resistance by using elastic bands on your thighs. Or you may hold the weight in both hands.
  1. Sit and balance on a ball or something soft. (or soft pillow)
    Exercise in this position is an exercise to increase balance and strength of the core muscles. The ball should be strong and large. Or you may use a soft pillow. or a latex pillow can be used instead You may need someone to help you nearby. To help and watch out for falling.
  • Begin by sitting on a ball or pillow. Feet placed flat on the floor
  • Try to sit with your back straight and your body straight.
  • If you sit and balance better, May increase difficulty by gradually increasing the difficulty. Lift both arms up and then lower them down. Repeat 8-10 times, and possibly 2 rounds, as much as you can.
  • Or if you’re more skilled You may raise your arms as high as possible, then hold them at your sides for 5-10 seconds, then lower your arms.
  • Or if you are more skilled, you may hold the weight on both hands as much as you can.

 

  1. Standing on one leg
    is the best position for practicing balance.
  • Start by standing with your feet shoulder-width apart. If you still can’t balance well Use both hands to hold a heavy, stable chair first. Then shift your weight to your left leg and slowly. Raise your right leg as high as you can, keeping it raised for as long as you can. Repeat 5 times on the same leg.
  • Then do the same pose but change to standing on your right leg. Then lift the left side up and repeat 5 times.

Exercises to be careful of

Exercise is useful. But some exercises are not suitable for our bodies, such as mountain climbing, jumping rope, climbing, or running because they increase the intensity immediately. or too fast, there is a risk of bone fractures and increase the risk of falling. But it can be done from time to time. It should not be done continuously or regularly.

Exercises that require bending forward Rapid twisting and turning, such as sitting up quickly from a lying position (sit ups) or playing golf, increases the risk of spinal fractures. If you have osteoporosis

Assess your risk for falls and exercise positions yourself.
Techniques for maintaining the spine

Spinal injuries can occur. As we bend forward or twisting quickly and repeatedly. Or caused by twisting the body quickly while lifting heavy objects, such as quickly bending over to put on shoes from a standing position or carrying a grandchild.

Correct method:

  • When lifting things or bending over, bend your hips, bend your knees, and don’t bend your body.
  • When turning, turn your whole body. Do not twist only the upper part of the body.

 

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