Fun Fact: Ernestine Shepherd is the world’s oldest female bodybuilder. She joined the gym at 56 years old. Declared the oldest competitive bodybuilder in the world. By the Guinness Book of World Records.
You may not be a competitive bodybuilder (most of us aren’t)! You may be struggling to walk or to stand. We all know that it is important to exercise whatever your fitness level.
According to the National Institute of Ageing. Exercising as a senior may delay or even prevent diseases like diabetes, cancer, stroke, heart disease, and osteoporosis. Just to name a few. …
Exercise can help alleviate symptoms of depression and improve the mood in general, read on to learn more about fun exercises for the elderly.
Visual Exercises For The Elderly To Improve Balance
Statistics reveal that falls in older people can be catastrophic. Falls are the number one cause of injury and injury-related deaths in people over the age of 65.
To help with your balance. Follow this workout video. Which includes some great visual exercises for the elderly to improve balance.
Balance Exercises for Seniors – Fall Prevention – Balance Exercises for Elderly
Coordination Exercises For The Elderly
Good coordination exercises for the elderly will help you to walk, run, or climb the stairs. As well as help you continue having an active lifestyle. According to the National Institute on Ageing inactive older adults can safely transition from a sedentary lifestyle to one that includes moderate exercise.
Depending on how active you are. You could join a water aerobics class, do some yoga and cycling. All of these exercises will benefit your coordination. You should plan to do the exercises at least three times a week to benefit. Start with once a week and gradually increase the number of times you do the exercises. Remember to stretch before and after exercising.
- Stand behind a stable chair. Make sure it will be stable for the exercise.
- Pull in your stomach and stand up with your back straight behind the chair. Place one or both of your hands on the back of the chair. Depending on how much support you need.
- Support your weight with your left leg, and lift the right foot off the ground. Hold the right leg off the ground with your knee bent at least 15 to 30 seconds.
- Repeat Step 3 with the alternate leg. This time, switch to supporting your weight with your right leg and lift the left foot. Hold it for 15 to 30 seconds.
- Repeat the exercise with both legs 10 to 20 times. Once you are comfortable with this exercise. Alternate between completing the exercise with your eyes opened and closed. Increase the time you can spend with your legs off the ground over time.
- Stand with your back straight, shoulders back and feet shoulder-width apart. If you need help maintaining your balance, hold the back of a chair or sofa.
- Hold both arms straight out at your sides. Circle one arm forward in small, slow circles while circling the other arm backward in equally small, slow circles. Repeat this 8 times.
- Rest your arms loosely at your sides for a minute.
- Hold your right arm back out in a straight line. Do small forward circles with your right arm. At the same time hold your left leg slightly to the side while doing small forward circles with this leg. Repeat this 8-10 times,
- Repeat the same move with the left arm and right leg.
- Sit in a chair that has back support. Keep your back straight and shoulders back without tensing your shoulders. Adjust your body until the buttocks touch the back of the chair.
- Hold a small exercise ball with both hands and pull it close to your body. Keep your elbows bent, and hold the ball close to your abdomen.
- Rotate your torso to the left as far as you comfortably can. Make sure the rest of your body remains still. Slowly rotate back to a normal sitting position and repeat the exercise to the right.
- Repeat the full turn on both sides 8 times. Rest for 1 minute. Repeat the twists another 8 times
- It is important to move as much as possible throughout the day. You can adjust the exercises according to your level of mobility.
If you need support in your home please feel free to contact us.