Your aging parents can still have the time of their lives, provided that they do some exercise to keep them flexible, strong, and mobile. Muscle strength becomes more crucial as people age because of its gradual loss. Your senior parent may suddenly find that they are not able to do the things they can normally do with ease, such as walking, running, or navigating the stairs.
Thus, the sudden loss of mobility can be depressing, and the result may be that your senior parent will be reluctant to do any more exercises because they find that they don’t have the strength and confidence to do so. As a child or caregiver, it is important to give your senior some love and encouragement and get them to do exercises that are crucial for their health. They can regain some semblance of health and mobility with some exercises that help improve core strength and overall balance.
The following are some core exercises you can help your aging parents do:
1. Wood Chops
This exercise earned its name because the movements are similar to that of wood chopping. This exercise utilizes every core muscle and makes it one of the best core exercises for senior adults. The intensity of this workout can be modified and increased with the use of a dumbbell.
You begin doing the woodchop by standing with your feet a foot part perpendicular to your shoulders. Hold your hands together in front of you. From this initial position, raise your hands and arms sideways over your right head, then move and go on a slanting movement towards the left side of the body. Make it forceful as if you were slashing something. The slashing motion causes the body to flex from the right side to the left side.
2. Side Bends
Like wood chops, this exercise targets the core area and makes them good for building core strength in senior adults. The exercise starts with a seating position, and from thereon lay one hand on the top of your head and then lean to the opposite side. Do this movement all the way down. Return to the beginning position and repeat. To keep the force in your core, lift your feet above the floor and don’t allow your chest to sink into a stooping position. You can also do side bends while standing.
3. The Superman
This exercise is great for strengthening the lower portion of the back. The beginning position of this exercise should resemble a superhero in flight. Lie face down on the floor and stretch your arms in front. Raise the right part of your body, including your head and right leg, inches off the floor. Gently do the same motion on the other side, switching sides from time to time and keeping to a good posture throughout the workout.
4. Tightrope Walk
The tightrope walk is great for improving coordination, creating good posture, and building core strength. It is pretty simple to do, and seniors can do it easily. No equipment is required for this exercise. Raise your arm sideways and make sure they are straight facing the floor. Go on a straight line, pausing at a time to lift your foot from the ground. Look at a point far away so your head and spine will be straight and you can have good posture and balance. Do several steps in the tightrope walk. This exercise should be done under supervision, so the number of steps seniors take can be monitored. Seniors can also be motivated by someone in case they feel like giving up on the activity.
5. Rock the Boat
This exercise is for seniors who do daily walks. It needs no equipment, except for a good pair of walking shoes. Start by standing on a skid-free mat to give your feet some extra cushion. Stand with your feet inches apart with an even weight such as a dumbbell on each side. Put up your arms out to the sides for balance. Stand up straight, shoulders back, and head raised forward. Put up one foot off the ground and hold it up for up to several seconds, and then bring it downwards on the floor. Do the same procedure with the other leg. Five times should be done on each side before alternating. You can increase the weight and repetition as you strengthen your muscles and become more comfortable with the exercise.
6. Flamingo Stand
This exercise is friendly for seniors who haven’t been doing much physical activity. They will have to stand on one leg as they place their fingers on a seat or some kind of supporting frame. The other leg will be stretched forward. This position must be held for several seconds and repeat ten times before shifting to the other leg. This is a simple exercise, but it still needs to be monitored. It should be ensured that the senior is doing the right movements and has proper posture throughout the activity. The posture must be straight.
7. Back Leg Raises
Back leg raises are simple enough to do. They improve balance, strengthen the core, and help build endurance, all while keeping the back supported. Start by clutching a solid frame behind a chair. Lift your leg straight backward. Try not to fold your knees as you do this and keep the position for several minutes before putting your leg back downward. Repeat on the other leg, doing 20 frequencies for either leg.
8. Side Leg Raises
Side leg raises are much like back leg raises. Start behind a solid frame like a seat, but instead of raising your leg backward, raise it sideways. This targets a whole different set of muscles. You should have proper posture with your head and back straight. Raise up one foot, and hold it up for several seconds and then bring back down to the floor. Make sure you do at least five times for each leg, increasing your intervals as you gain strength.
Final ThoughtsLoving your elders means guiding them with the best exercises that will help maintain their health. Proper exercise can help seniors regain their strength so they can go back to doing the activities they love. Make sure you supervise their exercise activities to avoid accidents and to ensure they have proper posture and position when doing the exercises.
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