“Exercise for Seniors: Benefits, Precautions, and Simple Postures to Try at Home”

Old age is the age when various systems in the body have deteriorated. because the body has changed a lot It also found that some elderly people have emotional and psychological problems as well. Therefore can cause various diseases that exercise will help slow down the deterioration of various systems and also increase strength and endurance for the muscles. control the operation of various systems to be balanced Sometimes exercising outside helps seniors socialize. It is good for the mental state as well.

Benefits of Exercise in Seniors

• help slow down aging
• Helps the circulatory system work well.
• Stronger muscles and longer endurance
• Improved muscle and joint flexibility
• The work of various organs is better coordinated.
• help with balance
• boost immunity
• Helps to improve the excretory system
• Help reduce body weight.
• reduce stress
• make you sleep well

for exercise in the elderly More precautions than other ages because it is an age where muscles are weaker than other ages Balancing may not be as good as other ages. And most importantly, most elderly people have underlying diseases. Which is directly related to exercise, so before exercising, the elderly should explore their own bodies first. If you have any underlying disease, you should see a doctor to discuss proper exercise. because some diseases can relapse when exercising such as blood pressure

In addition, the elderly should exercise with simple postures. to prevent danger Pre-exercise preparation suitable for the elderly is a health check before exercising Avoid exercises that are overly tense or strained. Because it can cause the pressure to rise. Especially the poses that make you hold your breath. Avoid exercising that involves contact, competition, as it can be dangerous.

exercise posture suitable for the elderly that can be done by yourself

1. Finger exercises

• Raise your hands to chest level.
• Clench your fingers and spread them out. by trying to spread out to the fullest to manage the knuckles
• Grasp and hold alternately until you feel tired.

** can be done at home Or you can do it while watching TV. If your arms are raised, your hands are equal to your shoulders. It will also help manage your arms and shoulders. Because there is a contraction of the arms and shoulders

2. Posture to prevent stuck shoulder

• Raise either arm Keep your arms attached to your ears. (If you can’t lift it to the ear. This is a sign that the shoulder is starting to stick. use the other hand to help push)
• stretch out to the fullest
• When you feel tired, relax and stretch again. Keep doing this.
• Do the same with the other arm.

3. Hand exercises

• raise your arms
• Fist and turn
• Rotate forward and turn back
• Keep doing this until you feel tired.

** The above exercises are simple exercises. Useful and suitable for the elderly. You can do it yourself at home. However, the grandchildren should be closely supervised to prevent accidents. or congenital diseases that may recur…

Source: Ramkhamhaeng Hospital

Ramkhamhaeng Hospital