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Exercise for the elderly
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The elderly need regular exercise regimen, but under a doctor's guidance
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EXERCISE MAINTAINS health at all ages, but seniors need a gentle introduction to it - especially if they've been sedentary for a while. Before beginning an exercise programme, seniors should discuss the details with a doctor. Even the very old, disabled and chronically ill can benefit from regular exercise, and it is up to the doctor to design a programme to fit one's needs.
No doubt, walking is the best exercise for the elderly, but it is not enough. Walking builds up cardio-respiratory fitness, but it does not cover all the lower limb muscles.
Ideally, one should do cross training like cycling or swimming to complement walking, but this is not always possible for the elderly.
The following easy-to-do exercises will help build over-all fitness, but always warm-up beforehand with brisk walking and some stretches.
Upper body: The shrug exercises the back and shoulders and relaxes the lower neck. You can do this in a chair while watching TV. Simply shrug your shoulders as far up as possible and then relax them. Do this 8-10 times.
Hips and lower abdomen: Stand upright. Raise your left knee to chest or as far upwards as you can. Return to starting position slowly. Do this 10 times with each leg, but five times is okay too in the beginning.
The following exercise for hip flexors and lower abs might be easier for those with balance problems. Sit erect on a high-backed chair, hold on to the armrests for balance, and keep leg extended.
Keep the knee straight and extended, and raise the lower limb waist high or as far up as possible. After holding this position for two seconds, lower leg slowly to starting position. Do this 10 times with each leg.
To work the upper thigh, do the above exercise with one modification. Instead of lifting the leg with the knee straight, simply straighten the knee from the flexed-knee position. Do this 10 times with each leg.
To work the buttocks and the lower back, stand straight behind a chair, feet together, and hands on chair for support. Lift one leg back and up as far as possible.
Keep knee straight. Lower to starting position slowly. Do this 10 times with each leg.
For upper thighs and buttocks, do squats wile holding on to a chair or rails.
Do these exercises everyday for a few weeks before going on to tougher exercises.
(To be continued... )
RAJIV M.
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