The best exercise for senior citizen at Home. It’s crucial to maintain physical fitness at an increasing age which helps you to live a healthy and longer life.
The best exercise for senior citizen at Home | Senior Citizen fitness
exercise is an important activity regardless of any age who would not like to have a good heart life reduced chances of heart attacks exercising give you a chance of having a longer and a healthy life
The exercising is one of the most important activity for the senior citizen people because at that age your body start to suffer from many of the diseases such as osteoporosis or the thinning of the bone density which leads to which may lead to injuries and multiple bone fractures as well as Alzheimer disease which is due to the reduced growth of neurons which increases with the age so it becomes very important for the senior citizen to start exercising as soon as possible and doing the exercise in the morning is one of the best thing that you can do.
List some of the exercises which have a low impact on your body but at the same time give most of the benefit
1. Single leg instance
Aim to start with simple balance exercises and then moving on forward with some difficult strength exercises for flexibility single leg instance is one of the best method to do it perform this exercises you have to take a chair in front of you and put your one hand holding the chair and other hand free in the air and with that position you have to lift one of your foot for about 20 seconds and then repeat the same process with the second foot by performing these exercises your stability and balance will increase and also a good stability and balance is an assistant to other exercises also
2. back leg raise
this exercise is included in the strength increasing exercises which help to increase the muscular strength and for performing keep the body portion in front of the chair and keep your both of the hand at the neck of the chair so that you do not lose balance while raising your back leg now when you have maintained a good position slowly lift your right leg back and do not try to bend the knees and your toes and repeat the process left leg position and and try to hold that position for at least one second diligently bringing your leg down without any jerky movements repeat this exercise about 15 to 20 times and the direction of the leg increases
3. marching in the place
marching is considered to be a great balancing exercise for the lower portion of your body if you want to maintain a good position take the assistance of support also you can do this exercise in front of a counter which will help to support you if you slip accidentally
after you have gained right position start by gently lifting your right leg and make your knees as higher as possible and repeat the same procedure with the left leg This repetition of lifting and bending increase the stability of core strength try to do this lifting and bending exercise for about 20 times per leg
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4. side leg raise
this is also good exercise increasing the stability and balance of a body for this exercise you will be requiring a chair in front of you and by maintaining a good posture in front of the chair keep your both hands at the neck of the chair try to keep your back straight and try to take one of the leg sideways as high as you can try to maintain the position for about 1 second and try and gently lower the leg down second left to repeat the same process with the second leg try to repeat this exercise for 10 to 20 times per leg
5. wall push-ups
this exercise is perhaps the best strength training exercise that I can recommend for senior citizens as long as you have got a wall you can do this exercise
try to keep an arm distance from wall and try to stand in front of a wall which does not have any painting or material or any decorations and away from the Windows put your hands parallel to the walls and slowly and gently bring your body toward the wall and try to keep up your feet at particular position and gently push yourself back so that your arms become straight again repeat the exercise for about 20 times
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How to Strength Train As an Older Adult – wikiHow