As people age, staying active is critical to preserving physical and mental health. For those who may face mobility limitations or simply prefer gentler exercise, there are a range of activities that can be done comfortably seated. These exercises not only help improve flexibility and muscle strength, but also help maintain joint mobility.
To encourage physical activity among the elderly, it is essential to highlight the importance of these seated exercises, designed to suit various needs and abilities. These not only contribute to physical well-being, but also provide an opportunity to stay active and enjoy a healthy quality of life.
Exercises and gymnastics for seated seniors
In the quest to promote a healthy and active lifestyle for the elderly, exercises designed for sitting are presented as an accessible and beneficial option. These adapted activities allow maintaining and improving mobility, strength and flexibility, giving older adults the opportunity to take care of their physical well-being in a comfortable and safe way.
- Leg stretches:
Sitting on a chair with your back straight, perform one leg extensions forward, keeping the foot in a neutral position. Then, hold the same leg for a few seconds and alternate with the other leg. Perform smooth movements and avoid locking the joints to avoid injury.
- Knee elevation:
Sitting on a chair, lift your knees up, keeping your feet on the floor. Alternate the lifts between both legs. Keep your spine straight and breathe steadily to improve circulation.
- Ankle rotation:
Sitting, lift your feet off the floor and rotate your ankles clockwise and counterclockwise. Perform controlled movements to strengthen leg muscles and improve flexibility.
- Arm lifts:
Sitting with your back straight, raise your arms out to the sides and then up. Repeat the movement. Use small weights or water bottles to gradually add resistance and strengthen arm muscles.
- Opening and closing of hands:
Extend and contract the fingers and hands repeatedly. This exercise is beneficial for improving dexterity and preventing stiffness in the hands.
- Breathing exercises:
Sitting comfortably, inhale deeply through your nose and exhale slowly through your mouth. Combine breathing with other exercises to improve oxygenation and reduce stress.
- Use of resistance bands:
Incorporate elastic bands for resistance exercises, such as stretching your arms or legs. Choose bands with appropriate resistance and adjust the intensity according to your comfort and strength level.
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