This article was contributed by Hamza of Only Green Gains
When it comes to staying active and avoiding the risks of stagnation, ageing can be a challenge. As we grow older our bodies change, making some activities more difficult than they once were. But this doesn't mean you have to stop moving and sit back as your body starts to break down. Despite the difficulties with mobility that come with growing older, it is possible to continue being physically active even in your later years. The key is finding exercises that don't require much strength or agility - or any equipment at all.
Elderly people can take part in activities that don't put strain on their body and still get an effective workout. Even if you are confined to a chair due to mobility issues, there are many options for keeping active without straining yourself further.
Let's take a look at these 7 easy exercises for elderly people that require no special equipment whatsoever.
Dips are another great exercise that make a great alternative to the bench press while requiring no special equipment. It may seem difficult at first, but it is possible to do dips even on a standard chair.
All you have to do is sit on the edge of a chair with both feet flat on the ground and slightly apart from each other - about an arm's length. Then extend your arms out in front of you, placing them on either side of the seat of the chair (as if you were holding onto something). Then slowly lower yourself until your fingers touch the floor, before pushing yourself back up again.
Do around 10-15 dips per set, alternating hands every two or three dips if necessary.
Here is a video demonstration of how to do this exercise:
High Knee Taps
This is an easy exercise to perform for elderly people with arthritis or mobility issues. You don't need to be able to walk or stand well to do this exercise - it can be performed while seated in a chair.
- Stand up straight and get in touch with your inner dancer.
- Lift one knee up towards your chest, then the other, tapping them together in front of you as you lift them up.
- Keep tapping your knees together. Move them higher and higher as you go along, until they are too high for you to reach anymore.
- Don't force yourself too much if you start feeling pain or discomfort - remember, this is supposed to be easy.
- If you feel like doing more repetitions, keep tapping your knees together at the same height until you feel like stopping again.
- When you're done, sit back down and relax - this should have gotten your heart pumping a little.
Here is a video demonstration:
There are many different chair exercises that you can do while sitting down. With these exercises you don't need any special equipment. They are easy to do while sitting in your favourite chair. A good place to start is with a simple exercise like shoulder rolls.
This simple shoulder exercise can be done by simply raising your shoulders up towards your ears and then back down again, repeating this for about 10-15 times for a good workout.
Another great exercise for the elderly is to simply lift your arms out in front of you and wave them from side to side, or up and down as if to say "no". Repeat this movement 10-15 times for a full arm workout.
This is another simple exercise that can give elderly people a good workout without straining their body too much or causing pain or injury due to mobility issues in their joints or muscles. To do the Wall Sits exercise you need to find yourself a wall that won't fall over if you lean against it for support (a sturdy wall will do the job). Stand facing the wall with about 3 feet between yourself and the wall (if possible). Lean against the wall until your thighs are parallel to the ground. Keep your back flat against the wall and hold this position for 20 or 60 seconds.
Here is a video demonstration:
Water aerobics is another great exercise. All you need here is water.
This type of exercise is especially good for people with joint problems because it reduces pressure on their joints while exercising. It also helps strengthen muscles while providing support for bones and joints during movement.
Some water aerobics classes will require that participants bring their own water bottle. Others provide bottled water in case participants leave theirs at home. These classes are usually located in public pools but some gyms may offer them too.
Stair climbing is another great way to get active without having to step into a gym. The best thing about it is that you can do it anywhere there are stairs. This makes it the ideal exercise for doing in your own home.
You don't even have to climb all the way up if you don't want to - just choose a few steps and walk up and down them for a few minutes before choosing another set of steps further away from where you started off.
Jogging is also one of the easiest ways to get in shape since all you need is a pair of comfortable shoes (which will eventually wear out) and find an area that's safe for running. It is considered to be a low impact exercise, the same as exercising on a rowing machine, so it's safe for people or all ages and physical abilities.
The most important thing to remember when you're out is to be safe and aware of your surroundings.
It's also a good idea to invest in a fitness tracking device or app. This helps you track your progress and see how your fitness level improves over time.
Peace of Mind from Lifeline24
When exercising, it's important to look out for your own wellbeing. If you are unsteady on your feet, it is reassuring to know that you can easily call for help if you have a fall. A personal alarm from Lifeline24 ensures you are always in safe hands. In an emergency, simply press the button on your pendant and an alert will be sent to our 24/7 Response Team. They will then arrange help on your behalf by contacting your emergency contacts and requesting that they attend to you.
For further reassurance, you should consider the fall detector alarm. This will send an automatic alert if it detects that you have had a fall. It can also be activated like the personal alarm pendant.