Aging is a natural process that everyone cannot avoid, which automatically causes us to do less activities because our bodies are not strong enough to do as many activities as before. As we age, our bodies naturally become less active. This leads many seniors to misunderstand that being an elderly person does not necessarily mean exercises, and this can lead to many health problems.
While most exercise is good for your body, not all exercise is good for your bones. Exercises that are good for your bones are those that increase muscle strength, resist gravity, and create the right amount of pressure on your bones, which helps to make them stronger. Walking or swimming may benefit your lungs and heart, สมัคร ufabet, but they don’t necessarily make your bones stronger.
Exercises for Seniors
- Stand up straight, raise your hands and place them on your waist, then alternately step on your left and right feet continuously for about 1-2 minutes.
- Stand up straight with your legs slightly apart. Then lift your hands up above your head. While raising your hands, kick your left leg out to the side, touching the toes of your feet on the floor. Lower your hands and bring your legs back to the starting position. Then switch sides.
- Raise your hands above your head and wave them to the rhythm of the music. You can play upbeat music to create some fun.
- Stand up straight, then raise your arms perpendicular to your body, bend your elbows, then bring your elbows together and spread them out, doing it slowly to the rhythm of the song.
- Stand up straight with your legs slightly apart. Place both hands on your waist and gently rotate your shoulders forward, then rotate them back. This pose exercises your shoulders, helps to make your shoulders comfortable, and is great for relieving pain for the elderly.
- Stand up straight, put your hands on your waist, then slowly twist your body to the left as far as it will go, then twist your body back to the right, and do this about 15 times.
- Swing gently forward, but swing back more vigorously. Repeat for about 10 minutes at first, then increase the time or do other exercises.
Exercise is beneficial, but some exercises are not suitable for our bodies, such as rock climbing, jumping rope, climbing, or running. This is because exercises that increase intensity immediately or quickly are at risk of bone fracture and increase the risk of falling. However, it can be done occasionally. It should not be done continuously or regularly.