Never too old to be fit - exercise is important

Remember You Are Never Too Old To Get Fit!

Daily exercise routines can help mature people stay fit, mobile, independent and even happy.

Looking at all the benefits which you can get from regular exercise would have tempted you to start exercising. Hold your horses! Check with your doctor first on the types of exercise, which are safe for you. For example, you may have knee pain so your doctor will probably advise you to do some brisk walking rather than jogging.


 

Come up with an exercise routine that will keep you moving day in, day out. Here are some tips for safe and comfy exercising:

• Wear loose, comfortable clothing and suitable shoes.

• Drink enough water (and bring a water bottle with you).

• Don’t push yourself; rest when you are tired or in pain

• Look out for injuries and manage them appropriately or see your doctor.

Here are some simple exercise routines you can do. Feel free to explore and come up with a routine best suited for you.

Sitting Exercises for old people

First, get a strong and stable chair with no wheels or arms. Sit up straight in the chair with your feet flat on the floor and your knees bent at right angles.

 

Chest stretch

1. Make sure your shoulders are back and down.

2. Put your arms out to the side with open palms facing forward.

3. Inhale and gently push your chest forward and up till you feel a stretch across your chest.

4. Hold for 5-10 seconds, relax and repeat five times. This move improves your posture.

 

Upper body twist

1. Cross your arms and reach for your shoulders.

2. Turn your upper body to the left as far as you can go. You must not move your hips. Hold for 5 seconds.

3. Then, turn to the right.

4. Do each move for five times. This move helps to develop and maintain flexibility in your upper back.

 

Hip marching

1. Hold the sides of your chair.

2. Lift your left leg as high as you can go comfortably.

3. Then, put your foot down slowly with control and do not drop it.

4. Repeat with the opposite leg.

5. Do five lifts with each leg.

This move makes your hips and thighs stronger while improving flexibility.

 

Ankle stretch

1. Hold the sides of your chair and lift your left leg so your foot is off the floor.

2. Point your toes while holding your leg straight.

3. Then, bend your foot so your toes are pointing to you.

4. Do five moves with each foot.

This move improves ankle flexibility and lowers the risk of blood clots.

 

Arm raises

1. Exhale while lifting both your arms – with palms facing forward – to your side and up as far as you can reach.

2. Then, inhale while bringing your arms down. Make sure your shoulders are down and your arms are straight throughout this move.

3. Repeat this move five times.

This move makes your shoulders stronger.

 

Neck rotation

1. Keep your shoulders down while looking straight in front of you.

2. Turn your head slowly towards your left shoulder, hold for 5 seconds and turn to the front.

3. Repeat this move by turning right.

4. Repeat three times for each side. This move makes your neck more mobile and flexible.

 

Neck stretch

1. Look straight in front of you while holding your left shoulder down with your right hand.

2. Tilt your head slowly to your right. Hold for 5 seconds.

3. Repeat for your right shoulder.

4. Repeat three times for each side.

This move can relax neck muscles.

Flexibility & strength exercises for old people

Flexibility

Sideways bend

1. Stand up and space your feet so they are about 30-40 cm apart.

2. Let your arms be at your sides.

3. Move your left arm down your side as far as you can reach. You must feel a stretching feeling in your right hip. Hold for 2 seconds.

4. Return to the previous position and repeat with your right arm.

5. You should do three moves on each side.

 

Calf stretch

1. Put your hands on the wall at your eye level.

2. Bend your right leg while making sure your toes touch the wall.

3. Place your left leg about 30 cm to your back and make sure it is straight. Both your feet must be flat.

4. When you keep your left leg straight and left foot flat, you will feel your left calf muscle stretch.

5. Repeat this move by bending your left leg and stretching your right leg. 6. Repeat three times on each side.


 

Strength

Stand to sit

1.Sit on the edge of a chair with your feet about 30-40 cm apart and lean a bit to the front.

2.Using your leg muscles, stand up as slowly as you can while looking in front of you.

3. Then, sit down slowly – bottom first.

4. Repeat this move five times.

This move makes your legs stronger.

 

Mini squats

1.Stand at the back of your chair while resting your hands on it for support. Make sure your feet are about 30-40 cm apart.

2.Bend your knees as much as you can while making sure they face forward. It will be good if you can bend until your knees are right above your big toe. Make sure your back is straight.

3.Stand up slowly and squeeze your buttocks at the same time.

4.Repeat this move five times.

 

Calf raises

1. Stand at the back of your chair while resting your hands on it for support.

2. Raise your heels slowly as high as you can.

3. Then, lower your heels slowly until they touch the floor.

4. Repeat this move five times.

To make this move tougher, you can try it without holding the chair.

 

Sideways leg lift

1. Stand at the back of your chair while resting your hands on it for support.

2. Lift your left leg to the side as far as you can go. Keep your back and hips straight at the same time.

3 Lower your leg.

4.Then, lift your right leg to the side as far as you can go.

5. Repeat this move five times.

 

Leg extension

1.Stand at the back of your chair while resting your hands on it for support.

2.While standing straight, lift your left leg to your back. Make sure your leg and back are straight. You will feel the muscles in your thigh and buttocks working.

3.Hold your leg for up to 5 seconds.

4.Repeat this move five times with each leg.

balance exercises for old people

Wall press up
1. Stand to face the wall about 50 cm away.
2. Place your hands flat on the wall at chest level with your fingers pointing up.
3. Bend your arms slowly while keeping your elbows at chest level.
4. Go back to the previous position slowly.
5. Repeat this move five to 10 times.

Bicep curls
1. Hold a 0.5 kg weight in each of your hands. If you don’t have weights, you can substitute with two 500 ml bottles filled with water.
2. Stand or sit up straight with your feet about 30-40 cm apart.
3. Stretch your arms out at your side.
4 Then, bend both arms slowly until the weight/ bottle that you are holding in both hands touches your shoulders.
5. Lower your arms slowly to starting position.
6. Repeat this move five to 15 times depending on your strength.

Sideways walking
1. Stand while putting your feet together and bend your knees slightly.
2.Move either your right or left leg one step to your side.
3. Move the other leg to join this leg. When you move, avoid dropping your hips.
4. Go 10 steps in each direction.

Simple grapevine
1. This is similar to sideways walking except you cross one foot over the other.
2. Cross your right foot over your left.
3. Then, move your left foot to join your right foot.
4. You may place your fingers on a wall for support. Take small steps to improve your balance.

Heel to toe walk
1. Stand up straight, put your right heel right in front of your left toe.
2. Put your left heel in front of your right toe. At the same time, make sure you look forward. You may place your fingers on a wall for support.
3. Start off with five steps and increase as you progress and are more confident.
You may also skip holding the wall over time.

One leg stand
1. Stand in front of a wall.
2. Stretch your arms until your fingertips are touching the wall.
3. Raise your left leg, make sure your hip is level and bend your right leg slightly. Wait for 5 to 10 seconds.
4. Then, lower your foot slowly.
5. Repeat the move three times for each leg.

Step up
1. Find stairs with strong railings or wall.
2. Raise your right leg and place it on the first step.
3. Lift your left leg up to the first step.
4. Put your left leg down and then the right leg down. You need to step up and down slowly and with control.
5. Do five steps with each leg.


 

You need to do these exercises at least twice a week to improve your muscle strength, balance, and coordination. When you are comfortable with these exercise routines, increase the number of repetitions slowly.

We wish you all the best in your exercise routine. Remember you’re never too old to exercise!

Newsletter Sign Up