Exercise postures for the elderly must pay more attention than other ages. Because having to take into account health problems that deteriorate with age Both about bones, joints, muscles that are not as strong as other ages What kind of exercises will there be? that the elderly can do safely for their health
exercise It is one of the principles for maintaining a healthy body. It is necessary for people of all genders and ages, even the elderly whose body deteriorates every day. It is still necessary to take care of their own body. with regular exercise But the exercise of the elderly There may be special precautions that must be exercised in a safe exercise position. not risky or dangerous And exercise in the right amount for each elderly person as well
4 forms of exercise for the elderly
exercise affecting the health of the elderly It also helps to slow down the deterioration of various systems of the body, increase muscle strength. Helps the internal system in the body to be in balance. good for the mind and helps to clear the brain which, if divided into the form of exercise of the elderly Can be divided into 4 forms:
1. Exercise postures for the elderly to increase blood circulation. increase the work of the heart and blood vessels
Exercise postures for the elderly to increase blood circulation. increase the work of the heart and blood vessels You can use any aerobic dance method. in proper exercise posture Or maybe try exercising with cardio exercises sitting on a chair. Which is safe and good for the health of the elderly as follows
Image from iStockPose on the heels, alternating fists by the elderly sitting on a chair stretch out the back leg Do not let your heels hit the ground. and stretched out his arms in a fist-hand manner It’s an arm on each side and a leg.Raise your arms, raise your heels by the elderly sitting on a chair straighten both arms pointing up to the sky Try to sit with your back straight. with only the heel lifted uprunning posture by sitting on a chair stomp your feet in place Don’t have to stomp your feet hard. Swing your arms with your shoulder blades like you’re walking or running.
For all 3 moves, each move is 60 seconds, the first 30 minutes at a normal pace, and the next 30 seconds as fast as you can.
2. Exercise postures for the elderly to increase the work of the muscles. joints
For exercise postures for the elderly to increase muscle exercise, there are a total of 3 exercises, 10-15 times per pose, 2-3 sets per pose as follows:
Image from iStockExercises for the lower part of the body Have the elderly sit with their bottoms touching the chair. Place your feet shoulder width apart. Stand up straight and sit down. Do not rush. But if the elderly have knee problems. or hurt to do other poses insteadshoulder exercise Have the elderly sit in the chair. Extend both arms so that they are parallel to the floor at shoulder level and lift the other arm straight. Try to raise your arms as much as possible. Alternate between both arms. may increase weight to exercise muscles You can also hold a water bottle while doing exercises.upper arm workout Have the elderly sit in the chair. Use two hands to hold a water bottle or bag. to increase the weight of management Then hold your elbows next to your ears. Fold your elbows back. Then exert pressure on your arms to straighten them above your head.
3. Exercise postures for the elderly to stretch the various joints. Prevent symptoms of adhesion
Exercise postures for the elderly to prevent adhesion It is suitable for the elderly. There are many poses together. But the problem that the elderly often have is the neck, torso, shoulders, back and legs that should be managed to prevent the joints from sticking. There are 3 exercises in total, 10-15 times per pose, 2-3 sets per pose as follows:
neck stretch have the elderly stand upright Combine both hands and place them on the back of the head at the occiput. Use your hands to press down on your neck, keeping your chin up, chest up, not pushing so hard that it hurts or hurts. just enough to feel tighttorso stretch, shoulder Use the method of standing straight back. clasp both hands then stretch your arms above your head as far as possible As if someone had pulled their hand up.back and leg stretches Have the elderly sit in the chair. Stretch both legs out. heels on the floor Raise both hands above your head. Then slowly bend down. Slowly move your hands down from the thighs, knees, shins and toes, while tipping your toes up. Try not to bend your back.
4. Exercise postures for the elderly to practice balance.
There is an exercise posture for the elderly that is designed to reduce balance problems of the elderly who tend to fall often. To help train the balance of the elderly safely. and good for health as follows:
Image from iStockStanding posture, arms raised, legs raised The elderly stand straight, raise their arms to the sky, and extend the same leg as the hand so that the heel touches the floor. try to balance But if those who just started exercising or not confident in safety Find a handrail or grab a wall. to help prevent falling before Do this exercise 10-15 times, 2-3 rounds.cross leg stride have the elderly stand upright and step off one foot Transfer your body weight from foot to foot. Switch back and forth between both feet. This position if you just started exercising. To be safe, find a stable chair to hold onto. to prevent falling Do this exercise 10-15 times, 2-3 rounds.Standing posture turning around in a circle. In this position, have the elderly person stand straight, keep their stomach tight, legs straight and not bent, feet slightly apart. Shift your body weight between your feet and turn yourself around in a circle. Using yourself as the center, slowly rotate to the right first, circle slowly, then return to the starting point. Count 1, complete 10 rounds, then switch to the left foot, complete 10 as well. For safety for beginners, find Chairs, handrails, or other balancing aids come in to help during the circular motion.
Exercise is essential for the elderly. because the daily routine of the elderly There may be little body movement. getting less nutrients as well Elderly people are likely to have muscle weakness. Body strength will diminish. which the elderly should exercise every day but must consider safety as the main Get the right amount of exercise. which all recommended exercises Elderly people can apply it safely. And definitely good for health
References : ThaiHealth, Department of Health, Ministry of Public Health
2023-08-13 05:44:09
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