Health
Health

Elderly care advice : Exercise time!

April, 2013

As part of our medical care for the elderly advice, our exercise feature continues in full force this month with some more exercises developed especially for the elderly. At the Sandwich Generation we believe by  keeping our loved ones active the elderly will not only stay fitter and more mobile but importantly for them, more independent. Last month we had a go at a number of ‘flexibility’ exercises and today we move on exercises to improve strength!

Mini squats

A. Rest your hands on the back of the chair for stability and stand with your feet hip-width apart.

B. Slowly bend your knees as far as is comfortable, keeping them facing forwards. Aim to get them over your big toe. Keep your back straight at all times.

C. Gently come up to standing, squeezing your buttocks as you do.

Repeat five times.

Sit to standgood for leg strength

A. Sit on the edge of the chair, feet hip-width apart. Lean slightly forwards.

B. Stand up slowly, using your legs, not arms. Keep looking forwards, not down.

C. Stand upright before slowly sitting down, bottom-first.

Aim for five repetitions – the slower the better.

Wall press up

A. Stand at arm’s length from the wall. Place your hands flat against the wall, at chest level, with fingers pointing upwards.

B. With back straight, slowly bend your arms, keeping elbows by your side. Aim to close the gap between you and the wall as much as you can.

C. Slowly return to the start.

Attempt three sets of 5–10 repetitions.

Sideways leg lift

A. Rest your hands on the back of a chair for stability.

B. Raise your left leg to the side as far as is comfortable, keeping your back and hips straight. Avoid tilting to the right.

C. Return to the starting position.

D. Now raise your right leg to the side as far as possible.

Raise and lower each leg five times.

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