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The Importance of Exercise For The Elderly - Preventive & Curative

Tuesday, January 11, 2011
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Strength exercises enhance muscle strength. It includes wrist curls, arm curls, side arm raises, elbow extension, chair dips, seated rows, leg raises, knees curls, leg strength, toe stand. It should be limited to 15-20 minutes. Breathing should be regular.

Safety tips while performing these activities:

  • Avoid locking of arm and leg joints in strained position.
  • If any chair exercises you are performing then always choose a sturdy chair which should not move while you are working out.
  • Use smooth and steady movements during your weight training, jerks should be avoided.

Balance exercises along with strengthening exercise are useful to prevent elders from falling. Many elders lose balance easily and injure themselves. Standing on toe, walking heel to toe, back leg raises, side leg raises, hip extension and balance walk are some useful balance exercises.

Some important Safety Tips:

  • Don't strain your limbs too much.
  • Always use a chair or wall for support so that you can balance well.

Flexibility exercises improve your flexibility and gives free flow of movement for your day to day activities. Few such exercises include like neck stretch, back stretch, shoulder and upper arm stretch, leg stretch, thigh stretch, calf and lower back stretch.

Some important Safety tips:

  • Consult your doctor before starting
  • Don't stretch your leg ,thighs too much
  • Always start slowly.

Yoga is light exercise which immensely improves quality of life. It increases flexibility, loosens stiff joints and has calming effect on your mind. Yoga is meant to be the best activity for massaging your muscles and applying mild amount of pressure on your organs. It also strengthens your muscles and improves blood circulation in the body. You should begin with gentle movements and then go to advance positions.

Safety tips:

  • You should always learn yoga from a well trained person.
  • Don't try difficult positions when you are alone.
  • Learn breathing technique properly if you have to do it alone.
  • If you feel pain while doing yoga, stop the practice for a while.

 

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User Comments

19 October, 2011 | Shalini | Reply

Shalini I recently saw a video where a popular gym was suggesting that even if a person has never exercised, they can start at any age even at 70 plus yrs -light weight lifting and stretches under supervision for a healthier toned body without straining it. They can also chose a moderately brisk speed walk or treadmill for cardio. Do you think its advisable? How many elders will take to it needs be seen?

13 January, 2011 | Saurabh | Reply

Saurabh If elders has any medical condition, is it safe for them to exercise?

18 January, 2011 | Sangeetha Narayana Swamy | Reply

Sangeetha Narayana Swamy Dear Saurabh,

It is best for a person especially elders, with a medical condition, to consult the physician before starting an exercise regimen.

Depending on the severity and the capacity of the individual exercise regimens can be designed by the fitness expert.

Thanks for your query.

13 January, 2011 | Parul | Reply

Parul Yes it is correct ,Tai chi uses gentle movement to reduce stress in our daily lives. It is a good form of exercise performed by elders. It improves flexibility, balances and prevent chances of fall. It also reduces anxiety and depression. It improves overall feeling of well being specially in elders.

12 January, 2011 | Smita | Reply

Smita How many times a week should seniors perform strength exercises?

12 January, 2011 | Vijayalakshmi Iyengar | Reply

Vijayalakshmi Iyengar Loneliness is very common with the elders, so exercising with a group or at least one another person will both motivate and make exercising fun. However, you need to find a dependable and an interesting companion both to keep you motivated and revitalised

12 January, 2011 | Shastri | Reply

Shastri I was told Tai Chi is very good for elders as it does not strain you but gives sufficient exercise to the muscles. Is it correct? Can you tell me a little more about it and where I can learn it in Bangalore?

13 January, 2011 | Sangeetha Narayana Swamy | Reply

Sangeetha Narayana Swamy Hello Mr.Shastri,

It is true that Tai chi increases the mobility and flexibility in seniors. Acccording to a couple of studies involving older populations and conducted by the Case Western Reserve University in Cleveland and Oregon Reserve Institute, have found that Tai Chi reduces pain levels in elders with arthritis and also increases mobility and physical functioning in seniors who were otherwise sedentary.

Please call the "Talking Yellow Pages" at 080-23333333, they will be able to give you the address of the centers that teach Tai Chi, area wise in Bangalore.

Thank you for your query.

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Tags: Chronic Lifestyle Diseases, Diabetes Prevention, Exercise and Yoga, Healthy Lifestyle, Seniors Health

 

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