Care for Elderly People : Exercise

September, 2012

It might not strictly be medical care for the elderly but we believe that by keeping active elderly people can stay fitter, more mobile and importantly for them, stay independent for longer.

There are a number of activities that one can do and in this regular feature you’ll find step-by-step instructions for exercises focusing on strength, flexibility and balance. Today we’re going to look at sitting exercises to get you started but make sure you pop back next month for further instruction.

Instruction and information for elderly exercises:

They’re going to need a chair; choose one that is stable, solid and without wheels. They should be able to sit with feet flat on the floor and knees bent at right angles. Avoid chairs with arms as this will restrict movement.

Chest Stretch – This stretch is good for posture.

  1. A. Sit upright and away from the back of the chair.
    Pull your shoulders back and down. Extend arms out to the side.
  2. B. Gently push your chest forwards and up until you feel a stretch across your chest.
    Hold for five to 10 seconds and repeat five times.

Upper Body Twist – This will develop and maintain flexibility in the upper back.

  1. Sit upright with feet flat on the floor, cross your arms and reach for your shoulders.
  2. Without moving your hips, turn your upper body to the left as far as is comfortable.
    Hold for five seconds. Repeat going right. Do five of each.

Hip Marching – This will strengthen hips and thighs and improve flexibility.

  1. Sit upright and away from the back of the chair. Hold on to the sides of the chair.
  2. Lift your left leg, with your knee bent, as far as it is comfortable. Place foot down with control.
    Repeat with the opposite leg. Do five lifts with each leg.

Be sure to pop back next month as we move on to Flexibility!!

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