Health & Wellbeing  •   Published 26/05/2016  •  Updated 27/11/2023  •  By Stewart Smith

8 Easy Exercises for the Elderly

Easy Exercises for the Elderly

On May 26, 2016, Charles Eugster, a 95-year-old retired dentist, broke the world record for the 200 m in his age category. He ran it in just 55.48 seconds, beating the previous record by 2.4 seconds.

In 2014, Charles gave an interview to The Telegraph in which he said that, at the age of 85, he “didn’t like what he saw.” Charles went on to explain, “I hoped getting fit would stop me from ageing.” It was pure vanity, really. I looked like a mess, and I was having a late-life crisis. My body was degenerating. I thought, “Who knows about muscles?” So, when I was 87, I joined a bodybuilding club.”

Since that interview, he had gone from strength to strength, culminating in that remarkable feat.

So, we here at Telecare24 applaud Charles for his endeavours as he demonstrates what is possible for the human body to achieve, even at such an age. While Charles Eugster may be an exception to the rule, it does highlight the benefits of having a routine of exercises, no matter what our age may be.

As an older adult, regular physical activity is one of the most important things you can do for your health. It can prevent or at least delay many of the health problems that seem to come with age.

In addition, it strengthens your muscles, giving you more strength to perform daily tasks independently. In this article, we’ll explore 8 great exercises for you to try at home along with their benefits.

Easy Exercises for the Elderly Women

Great Exercises You Can Do From Home

Chest Stretch

Sit upright and away from the back of the chair. Now stretch your arms out to the side. Then gently push your chest forwards until you feel a slight stretch. Hold this position for 10 seconds, and then repeat it five times.

Neck Rotation

Sit upright on a chair with your shoulders down. Now turn your head slowly to the left shoulder as far as it’s comfortable. Hold this position for five seconds, and then repeat the process on the right shoulder.

Sideways Bend

Stand upright with your feet about a hip’s width apart and your arms by your side. Now slide your left arm down your side as far as it’s comfortable. You should feel a stretch on the opposite side of your hip. Slowly bring your left arm back to the resting position and repeat with your right arm. Hold each position for two seconds, then repeat it three times.

Calf Stretch

Place both hands against a wall. Now bend the right leg and step the left leg back around a foot, keeping both feet flat on the floor. The left calf muscle is stretched by keeping the leg as straight as possible and the heel on the floor. Do the same with the right leg. Repeat the process three times.

Sit to Stand

Sit at the front of a chair with your legs about a hip width apart. Lean slightly forward and stand slowly using your legs, not your arms. Keep looking forward, not down. Stand upright for a few seconds before returning to your seat and slowly sitting down. Repeat five times, as slowly as possible.

Leg Extension

While standing up, rest your hands on the back of a chair. Now raise your left leg backward, keeping it as straight as possible. Hold on for five seconds and return to the standing position. Repeat the process with the right leg. Do each leg five times.

Sideways Walking

Stand with your feet together and your knees slightly bent. Now step sideways in a slow and controlled manner, moving one foot to the side first. Move the other foot and repeat this for 10 steps, or more if you feel comfortable.

Step Up

Use a step, preferably with a handrail. Step up with your right leg, bringing the left leg to join it. Step down again, and then repeat the process. Repeat five times.

Excersing Woman

Benefits of Exercise for the Elderly

Prevent Disease

Regular physical activity or exercise can help prevent many common diseases, such as heart disease and diabetes. Additionally, exercise boosts immunity power which is crucial for the elderly whose immune systems slowly weaken.

Improves Mental Health

Exercise produces the “feel-good” hormone called endorphins, which act as a stress reliever and leaves you feeling happy and satisfied. Taking part in exercise allows you to sleep better, reduce mental stress, and improve your memory.

Decreases Risks of Falling

Falls are more likely to occur in older adults. But if an older adult keeps doing regular exercise, it will improve their strength and flexibility, which improves balance and coordination, reducing the risk of falling.

Enhances Cognitive Function

Exercise can improve brain activity, helping to protect cognitive function and memory. A number of studies show that people who engage in physical activity have a lower risk of dementia, regardless of when they begin. That’s why you should try to exercise daily, even if it’s just a brief walk.

Improves strength

Exercise improves your strength, stamina, and endurance. It strengthens your important muscle groups to keep you independently mobile.

Getting started exercising may not be an easy task. Start little, but start today with the 8 simple exercises you can do from home. Remember to be careful and take safety precautions while exercising. A great way to stay safe is to always wear your fall alarm while engaging in your exercise routine.

We hope you found the 8 exercises mentioned in this article helpful. For more information like this, please visit our blog. Thank you!


Sources:

diabetes.org
heart.org
nhs.uk

About The Author


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Stewart Smith

Stewart has been involved with the telecare industry for over twenty years, developing lifeline solutions that grant peace of mind to elderly and vulnerable people and their loved ones. During this... Read More

View all posts by Stewart Smith