Good physical health, good mental health, recommend 6 exercise postures for the elderly, not difficult to do, increase flexibility in the body, reduce the risk of falling, and good mental health too!
Exercise for the elderly will help build strength and slow down the deterioration of various systems in the body, allowing them to function normally again, whether it be the circulatory system, lungs, or heart, and will help improve balance to reduce the risk of falls. It also helps improve the mental state of the elderly and reduces the risk of depression or anxiety.
6 exercises for seniors
- Tiptoe pose: Stand holding onto a chair, straighten your back, and separate your feet.
Slowly raise your toes as high as you can, hold for about 3 minutes, then lower your heels. Alternate between the two legs.
- Hip flexor stretch : Start by lying on your back with one knee bent, with the other foot and leg flat on the floor. Place your hand under the knee of the lifted leg and pull it toward your chest. Hold for 10 to 20 seconds. Slowly lower your leg. Repeat on both legs.
- Leg stretch: Sit on a chair and slowly stretch your knees forward. Hold for about 3 minutes. Then pull your feet back to the floor. Alternate between both sides.
- Knee-bending position: Stand holding onto a chair, bend your knees and fold them back. Use your hands to grab the tips of your feet and pull the front thighs until you feel a stretch in your thighs. Hold for about 3 minutes, then slowly bend your knees down. Repeat on both sides.
- Heel stand: Stand holding onto a chair, feet shoulder-width apart, lift your feet up, standing on your heels, then slowly lower your toes. Repeat 20 times.
- Side slide walking pose: Stand straight, look ahead, hands on hips, walk 10 steps to the right, then walk 10 steps back to the left. Repeat 10-20 times.
Exercise precautions for the elderly
You should consult your doctor first to find out which sports are appropriate and can be done regularly, because some chronic diseases may flare up. สมัคร UFABET วันนี้ รับเครดิตฟรีสำหรับสมาชิกใหม่ In order for each exercise to be of maximum benefit to the elderly.
- Heart disease should also avoid strenuous sports, as they can make you feel too tired and may cause a heart attack.
- Elderly people with ankle or knee problems should avoid weight-bearing sports such as running and jumping rope.
Before exercising, the elderly should always warm up by stretching to warm up and make the body alert. Drink 1-2 glasses of water before exercising every time. Eat about 40-60 minutes before exercising. If you feel tired, you should stop and rest. Do not force yourself to do it continuously because it can have negative effects on the body. You should also have a health check at least once a year to help reduce the risk of complications from various diseases.