I am back to blogging after a 'long sabbatical' and hope to be more regular at it. I took a break to spend a lot of time with my daughter. And also to get back in shape by losing the 20 kg that I had put on post delivery. My daughter is now almost 2 yrs old and I am back to training people to lose weight, stay strong, flexible and fit!
I thought, why not begin my first post (after this long break that is) on 'exercises for the elderly'. I had been taking personal training for a client who was over 65 yrs old when I was in Hyderabad. Her commitment to the daily exercise helped her to get relief from her back pain, she improved her stamina, strength and balance and was visibly more confident with each passing month of regular practice.
This just goes to prove that 'age is no barrier' to improving your level of fitness.
My Mother in law who could not sit cross legged, was able to achieve it, by practicing certain exercises daily with me.
My mother who suffers from osteoarthritis and has also had a knee replacement in 1 leg, regularly practices these exercises, that i am about to list, and says that she finds a lot of relief from pain.
Sickness greatly reduces the quality of our life. So instead of accelerating the process of wear and tear and organ deterioration, let us take responsibility for our life and make the best of it by committing to activities that will help improve our fitness and quality of life.
I sincerely hope that my readers take advantage of this post and share it with their elderly kith and kin and encourage them to participate in some form of exercise daily.
Irrespective of your age, you can begin an exercise program that helps you build endurance, strength, balance & flexibility.
Endurance Building Exercise: Brisk walking or any sort of an aerobic activity.
Strength Workout: Strength exercises are vital for you to be able to carry out all day to day tasks efficiently.
Flexibility: Flexibility exercises allow you to move about easily when doing your regular work around the home.
In this specially designed exercise program for seniors, I have included exercises to help you increase joint mobility, build strength & flexibility. Exercises to help you gain balance & grip are also included. It is fairly comprehensive. On a day when you are too busy, you can pick 2-3 exercises from each segment and create your own workout schedule. Before you try out these exercises, I suggest you first spend some time just watching the videos and going through the notes so that it is easier for you to follow.
Before you begin your exercise program, do follow the 'general guidelines' as mentioned below:
1. Wear comfortable, loose fitting clothing that allows you to freely move your arms & legs. Shoes are not necessary.
2. Breathe normally throughout all exercises and do not hold your breath during any movement.
3. Perform exercises in a slow & controlled manner. Avoid bouncing & jerking movements.
4. Do not persist with an exercise that causes excessive pain or discomfort.
5. Muscle stiffness is quite normal when you begin to exercise for the first time. However, if you feel unduly fatigued after exercising, you may be working too hard. Slowing down & progressing more gradually will help.
6. Stop exercising immediately & consult your doctor if you experience any of the following:
a. Nausea
b. Dizziness
c. Breathlessness
d. Tightness in the chest
e. Severe muscular or joint pain
...............................................................................................................................................
The following video is of my client . Before beginning the program she had been suffering from lower back pain. To address her concern, I included more core strengthening (abdominal and back exercises) into her program. Also some of the exercises are modified so that she faces little or no strain on her back muscles.
We will begin with a
'Warm up'. The purpose of warm up is to prepare all the muscles of the body ( from head to toe ) for the 'strength training segment'.
Written Notes:
1. Neck Movements
a. Drop ear to shoulder : Repeat 5 times on both sides.
b. Look side to side : Repeat 5 times.
c. Bring chin to chest & look up: Repeat 5 times.
d. Neck rotation: Repeat 5 times clockwise & anti-clockwise.
2. Shoulder Movements
a. Shrugs: Moving the shoulders up & down; Repeat 5 times.
b. Rotation: Place finger tips on shoulder blades; Repeat 5 times either sides.
c. Pulls: Clasp your fingers & pull; Repeat 5 times.
d. Rolls : Roll shoulders; Repeat 5 times.
3. Chest & back stretch : Repeat 5 times.
4. Torso stretch: Repeat 5 times.
5. Arm swings : Repeat 5 times.
6. Arm Circles: Repeat 5 times.
7. Single arm circles: Repeat 5 times clockwise & anticlockwise on both arms.
8. Wrist rotation: Repeat 5 times clockwise & anti clockwise.
9. Finger Movements: Open fingers & close; Repeat 5 times.
10. Hip Rolls: Repeat 5 times clockwise & anti clockwise.
11. Knee rotation: Repeat 5 times clockwise & anti clockwise.
12. Warming up the thighs: Legs side to side; Repeat 5 times.
13. Hamstring stretch: Point & flex the foot 5 times & grab the big toe ; Repeat left side.
14. Ankle Rotation : Repeat 5 times clockwise & anti clockwise; Repeat left side.
15. Toe movements: Open the toes & close; Repeat 5 time.s
Take a big inhale up ; Exhale release
Lower Body Exercises:
Written Notes:
1. Heel Raises
Heel raises serve to strengthen 'calf muscles'. To do this:
a. Bring your feet together.
b. Now, slowly raise both your heel as high as possible & slowly with control come back down.
c. Repeat this about 10-12 times.
2. Knee Extension
Knee extensions serve to strengthen not only the knee joint but also the front thigh. To do this:
a. Raise your right leg up to waist level & hold it there. Take the support of a chair or a wall for balance.
b. Now slowly straighten the right leg & bend it back again to starting position.
c. Repeat this 10-12 times on either sides.
3. Hip Abduction
Hip abduction exercise serves to strengthen the hip. To do this:
a. Take the support of the chair & raise your right leg sideways a few feet above ground, pause for a second & slowly with control bring it back down to starting position.
b. Repeat 10-12 times on each side.
4. Wall Squat
Wall squats strengthen all the muscles in the leg. To do this:
a. Stand with your back against the wall & feet about 2 feet away from the wall. Make sure your lower back is pressing against the wall.
b. Now slowly slide down making sure that your knees do not extend your toes. In this position hold for 10 seconds.
c. On completion slowly come back up into upright position.
5. Leg lifts
Leg lifts help strengthen and tone the Outer thigh / Inner thigh muscles. To do this:
a. Lie down on the right side with head resting against the right arm & body in a straight line from head to toe.
b. Now raise the left leg as high as possible; hold on top for a second and in a slow & controlled manner bring it back down. This exercise works on the Outer thigh muscles.
c. Repeat 10-12 times.
d. On completion, bend the left leg & place it in front of right. Support the leg with the left hand. Now raise the right leg as high as possible; hold on top for a second & in a slow & controlled manner bring it back down. This exercise works on the inner thigh muscles.
e. Repeat 10-12 times on either sides.
6. Bridge
Bridge is an effective exercise that builds core strength while reducing back pain. The exercise makes use of the lower back muscles, hamstrings, glutes & abdomen. To do this:
a. Lie down on your back with knees bent & hands by the side.
b. Now raise your hips up squeezing your buttocks & contracting your abs. Hold for a second & slowly come down.
c. Repeat 12 times; on the 12th count hold the contraction for 10 seconds & slowly come back down and relax.
Abdominal & Back Exercises
Written Notes:
1. Single Leg Raises
Leg raises help strengthen the muscles of the stomach and lower back. To do this:
a. Lie down on your back with knees bent.
b. Now straighten the right leg keeping the left knee bent.
c. Slowly raise the right leg straight up as far up as possible without bending knees & lower it back down.
d. Switch sides. This time, bending the right knee & straightening the left leg.
e. Repeat 6 times on either sides.
Note : One knee is kept bent at all times so as to reduce the strain on the lower back. But if you do not have any lower back problems, then you can perform this exercise with both legs straight & lifting one after the other.
2. Knee to Chest
Knee to chest exercise helps strengthen abdominal & back muscles, helps relieve gas & aids in digestion, enhances blood circulation in the joints & eases tension in lower back. To do this:
a. Lie down on you back with both legs straight.
b. Now bring your right knee to chest & extend it back down. Repeat this 6 times.
c. On the 6 count, clasp your knees to chest with both your hands & hold for about 30 secs.
d. Repeat on the other side.
3. Double Leg Raises
These help strengthen abdominal & lower back muscles & also trim the waist & thighs. To do this:
a. Bend both your knees. Now bring your right knee to chest & then the left knee to chest.
b. Straighten both the legs making sure you do not bend at the knees.
c. From there bend both your knees & first bring the right knee down to ground & then the left.
d. Repeat 6 times.
Note: The knees are bent while doing this exercise so that there is no undue strain on the lower back. If you have a strong back & do not suffer from any back pains, then you can perform this exercise without bending knees,lifting both the legs up & slowly coming down. However, it would be better to place your hands under your lower back for support before lifting both the legs up.
4. Alternate toe touch
This particular exercise works on the lower abdominal muscles (below belly button). To do this:
a. Bend both your knees. Lift both your feet above the ground such that they are at a 90 degree angle.This is your starting position.
b. Now drop your right leg down and touch the floor with your right toes. Take the leg back to starting position. Repeat the same move with your left leg. This is one repetition.
c. Repeat 6 times.
5. Bicycling
This exercise helps strengthen the abdominal muscles. To do this:
a. Begin by lying down on your back with the hands by your side.
b. Now, lift your legs and bend your knees so they are at a 90 degree angle, then begin rotating your legs in a manner similar to riding a bicycle.
c. Perform 10-12 repetitions.
d. Slowly with control, lower your legs to the floor, extend them straight and relax.
6. Abdominal curl ups
Curl ups strengthen core muscles and help build rectus abdominis muscle, or the front of the abdomen. To do this:
a. Start on your back with knees bent and arms across the chest. Tighten abdominal muscle.
b. Breathe in, then exhale as you lift your head, chest and shoulders off the ground. Do not strain your neck. Look up at the ceiling and imagine that you have an apple or an orange between your chin and neck. Pause keeping tummy muscles tight.
c. Slowly bring the head down to starting position.
d. Repeat 10-12 times. On completion, relax.
7. Pelvic tilt
This exercise helps increase the range of motion and flexibility of the pelvic region. It stretches the lower back and hip muscles and is excellent to perform to soothe a tired back from a whole day of walking. To do this:
a. Lie down on the back with knees bent and arms across the chest.
b.Tighten the abdominal muscles and begin to press your lower back into the mat.
c. Pause, and then relax and repeat 10-12 times. On completion, release your hands and relax.
8. Second set of abdominal curl ups
Once your abdominal muscles get stronger, you can add one more set of 12 repetitions to your practice.
Abdominal muscle stretch: It is important to stretch the muscle that you work. To do the ab stretch, bend your knees and with your arms out to the side, twist to the right while looking in the opposite direction. Come back to center and repeat on the opposite side.
9. Cat and camel
This exercise helps to stretch and extend the lower back and mid back muscles. To do this:
a. Come on to your hands and knees. Hands directly under shoulders, and knees under hips.
b. As you inhale, lift your sitting bones up allowing your back to relax and resembling the formation of a valley between the camel's two humps.
c. Exhale rounding your back and look down at your belly button like a cat arching its back.
d. Repeat the cat and camel movements about 5 times.
e. On the 5th count, on the exhalation tuck your toes under and come into a 'inverted V/ downward facing dog pose' and hold for a few breaths. Slowly come down on your knees and repeat the cat/ camel movement another 5 times and on the last count, exhale and come into a downward dog pose again, holding for a few breaths. This pose gives a good stretch to your entire back all the way down to your legs. Don't worry if your heels don't touch the floor completely. Repeat the cat/camel movement another 5 times and on the last count, exhale and come into a downward dog pose again, holding for a few breaths.
f. Slowly come down on your knees and stretch fully in child's pose.
10. Leg Extension
This exercise helps to stretch and extend the lower back and hip muscles. To do this:
a. Come on to your hands and knees. Hands directly under shoulders, and knees under hips.
b. Begin to take your right leg straight back parallel to the floor, extending as far as comfortable. And return to starting position.
c. Switch sides and repeat 6 times alternating between the right and the left leg.
d. Stretch in child's pose.
11. Arm extensions
This exercise helps improve upper back and shoulder stability. To do this:
a. Come on to your hands and knees. Hands directly under shoulders, and knees under hips.
b. Lift up your right arm up to your shoulder level, keeping the back straight and slowly lower back to starting position . Switch sides and repeat the same movement by lifting the left arm up to shoulder level and down.
c. Perform 6 repetitions on each side.
d. Stretch in child's pose. Slowly lie down on your abdomen, place one hand on top of the other making a pillow for your head to rest on. Relax.
12. Back Extensions/ cobra
This exercise helps to stretch and extend the lower back and mid back muscles. It also helps with alleviating mid back pain caused by improper posture. To do this:
a. Begin by lying down on your abdomen; palm of the hand facing down with fingertips directly under shoulder blades.
b. Now slowly lift your head up and chest up, pause and return back to starting position. Try not to put too much pressure on the palms. You should try to use your back muscles to lift up and not your hands.
c. Repeat 12 times. On the last count, hold on top of the pose for 10 seconds.
d. Slowly come down and relax by resting your head on your hands.
13. Leg extension/ Locust
This exercise strengthens and tones the entire back muscle. To do this:
a. Begin by lying on your abdomen. Make a fist with both your hands and place them under your thighs (right fist under right thigh and left fist under left thigh)
b. Keeping your chin on the mat, slowly raise your right leg up, as far as is comfortable. Pause at the top of the move and slowly release.
c. Switch sides and repeat the same movement on the left side, by lifting the left leg up, as far as is comfortable. Return to starting position.
d. Perform 6 times on each side.
14. Opposite arm and leg raise
This exercise works on strengthening the back muscles by working on the back diagonally. To do this:
a. Begin by lying on your abdomen. Extend your right arm in front of you and rest the chin on your left hand (palms facing down).
b. Now slowly raise your right arm and left leg up, as far as comfortable, keeping the chin resting down on the left hand. Slowly return to the starting position.
c. Repeat 6 times before switching sides.
d. Now, extend your left arm in front of you and rest the chin on your right hand (palms facing down).
e. Now slowly raise your left arm and right leg up, as far as comfortable, keeping the chin resting down on the right hand. Slowly return to the starting position.
f. Repeat 6 times. On completion, use your hands to make a pillow for your head and relax.
Finally, place both your hands on the mat, lift yourself up, and come into the child's pose to stretch fully. This concludes our 'Abdominal and back' segment.
Upper Body Exercises
You will need a blanket or a rolled up towel, and a resistance band to perform these exercises. You can even use a pair of light weights (about 1 kg each) instead of the resistance band or fill up water in 2 water bottles and use that instead of weights :-)
Written Notes:
1. Wall push ups
Push ups are a great exercise for strengthening the upper body muscles. To do this:
a. Stand facing the wall at arms length. Place your palms on the wall, fingers pointing up. Your hands should be little wider than shoulder width apart and just slightly below shoulder level.
b. Now, bend your elbows and bring your head towards the wall, between your hands and then push your body away from the wall to return to starting position.
c. Your entire upper body should move forward with the feet staying in place.
d. Repeat 10-12 times.
2. Side wall push up
To do this:
a. Stand at arms distance from the wall with your right side facing the wall.
b. Now, place your right hand on the wall and the left hand by your side.
c. Bend your right elbow and get as close to the wall as possible and then push back, straightening the elbow, to starting position.
d. Repeat 10-12 times and then switch sides and repeat 10-12 times on the other side.
3.Seated row
The seated row is a great exercise to strengthen the mid and upper back muscles. To do this:
a. Sit upright with your legs extended out in front. You can lean against the wall with a towel or a blanket placed behind your lower back to support it.
b. Now wrap the resistance band around your feet and hold the ends in each hand.
c. Contract your back muscles, and bend your elbows to row by pulling your hands next to your hips.
d. Slowly release and return to start.
e. Perform 10-12 repetitions.
4. Bicep curl
This exercise works on the bicep muscles, strengthening the arms. To do this:
a. Hold the resistance band in both hands by the handle, and place both your feet at the center of the band.
b. Allow your hands to hang naturally down to your sides. Slowly raise both hands up to shoulder level making sure the elbows remain close to your sides and in a fixed position.
c. Pause for a brief moment at the top and then slowly lower your hands down to starting position.
d. Perform 10-12 repetitions.
* In case you do not have a resistance band, you can also use a pair of light weights to perform this exercise. In case you are using a pair of weights/ or two filled up water bottles , follow the instructions given below:
a. Stand with feet about hip-width apart, abs contracted.
b. Hold the dumbbells in front of the thighs, palms facing out.
c. Squeeze the biceps and bend the arms, curling the weights up towards the shoulders.
d. Keep the elbows stationary and only bring the weight as high as you can without moving the elbows.
e. Slowly lower the weights, keeping a slight bend in the elbows at the bottom.
f. Repeat 10-12 times.
5. Upright row
This exercise will help build strength into your shoulders. To do this:
a. Hold the resistance band in both hands by the handle, and place both your feet at the center of the band.
b. Place your hands in front of your thighs. Now slowly lift the handles towards your chest, while bending your elbow and allowing them to flare out to the sides.
c. Pause for a brief moment at the top and then slowly lower your hands down to starting position.
d. Perform 10-12 repetitions.
* In case you do not have a resistance band, you can also use a pair of light weights to perform this exercise. In case you are using a pair of weights/ or two filled up water bottles , follow the instructions given below:
a. Stand with feet shoulder width apart, Shoulders pulled back & down, Abs contracted
b. Hold the dumbbells close together with palms facing you.
c. Bend the elbows and pull the weights up until they're at about chest level or higher, if you have the flexibility.
d. Your elbows should be slightly above the shoulders and the wrists straight.Try not to shrug as you pull the weights up.
e. Lower the weight and repeat 10-12 times.
Balancing Exercises
Balancing exercises help improve coordination and decrease the risk of falling.
Written notes:
1. Tight rope walk
To do this:
a. Extend both your arms in front of you at shoulder level, look straight ahead at a stationary point and start walking from one end of the room to the other in a straight line.
b. As you move forward raise the back leg and pause for a second before moving forward.
c. Once you reach one end of the room, turn back and return to the starting position keeping arms at shoulder level and placing one foot in front of the other and lifting the back leg and holding for a second before moving forward.
2. Heel to toe walk
This exercise helps improve your balance in a narrow stance position and also assists your dynamic or moving balance. To do this:
a. Begin by standing with one foot in front of the other and hands by your sides. Step forward with one foot in line with the other such that your front foot heel touches the back foot toe.
b. Continue moving forward this way till you reach the end of the room. Now turn back and repeat the same movements back to starting position.
3. Single leg balance with chair support
This exercise will strengthen your ankles and hips which are vital in keeping us stable. To do this:
a. Stand with feet together and arms by your side. Hold on to a chair.
b. Now, slowly lift one leg and balance on the other.
c. Hold for 10 seconds, and then repeat with the other leg.
d. To make the exercise a little more challenging, raise the free arm straight out to the side while balancing on one leg. Hold for a few seconds, and then raise the arm straight up overhead and hold for a few seconds.
e. Release and repeat on the other side.
4. Single leg balance without chair support
Try the same exercise as listed above, but now without the support of the chair. Hold for 10 seconds and repeat on the other side.
Grip Exercise
Written notes:
You will need a stress ball to perform this exercise. You can perform this seated or standing. To do this:
a. Hold the stress ball in your right hand and squeeze it tight and then release. Repeat about 10-12 times.
b. Switch sides and repeat by squeezing the stress ball with your left hand and then relax. Repeat about 10-12 times.
Final Stretches:
Stretching can greatly reduce back pain, improve posture and enhance flexibility of the joints.
Each stretch is to be held for a minimum of 10 seconds for effectiveness.
Written notes:
1. Standing quadriceps/front thigh stretch
This will help improve the range of motion in your knee and hips. To do this:
a. Stand with a chair for support. Hold on to it with your left hand.
b. Bend your right knee and hold the right ankle with your right hand drawing it closer to your butt.
c. Hold for 10 seconds. Slowly lower and repeat on the other side.
2. Calf stretch
This targets the flexibility of your calf muscle and heel cord. It also increases your ability to straighten your knee. To do this:
a. Stand facing the wall with both your hands on the wall for support.
b. Step your right foot in front of the left leaning your hips towards the wall. Make sure your back leg is straight and back heel on the floor.
c. Hold for 10 seconds and repeat with the other leg.
3. Chest stretch
This helps improve mobility in the upper chest and shoulders, improves posture and lung functioning. To do this:
a. Stand with your feet hip width apart.
b. Your head, neck, and shoulders should stay relaxed. With your back straight, clasp your hands behind your back
c. Lift your arms behind you until you feel the stretch across your chest. Hold for about 10 seconds.
4. Upper back stretch
This will help increase your shoulder and scapular range of motion. To do this:
a. Stand with your feet hip-width apart.
b. With arms straight, clasp your fingers in front of you while keeping your lower back firm and your body upright.
c. Gently push your hands away from you until you feel a stretch across your upper back and at the back of the shoulders.
d. Hold for about 10 seconds.
5. Shoulder stretch
This will stretch your shoulders improving your shoulder and scapular range of motion. To do this:
a. Stand with your feet hip-width apart. You can also do this stretch sitting.
b. Put your right arm across your body so it is near your left shoulder. Extend until you feel the stretch in the back of your shoulder.
c. To push the stretch a little further, hold your right arm with your left hand. Hold for 10 seconds and repeat on the other side.
6. Triceps stretch
This improves the mobility of your upper arm and shoulders. To do this:
a. Stand with feet hip-width apart. You can also do this stretch sitting.
b. Raise your left arm over your head with your elbow bent.
c. Place your left hand over your back as if you were reaching down your spine. With your right hand, gently push your left arm back to extend the stretch. This will stretch down the back of the arm. d. Hold for about 10 seconds and then change sides.
7. Side stretch
This helps increase the flexibility of your spine, arms and rib cage. To do this:
a. Stand with feet hip-width apart.
b. Raise your right arm straight up, extending from the spine.
c. Slowly start bending your upper body towards the left. Go as far as you can without leaning forward. You should feel a good stretch on your right side.
d. Hold for 10 seconds.
e. Slowly return to the center and repeat on the other side.
8. Neck stretch
This improves the range of motion in your neck and upper back. To do this:
a. Stand with feet hip-width apart or sit with your shoulders relaxed and arms hanging loosely at the sides.
b. Gently tilt your head sideways to the right side while placing the left hand gently on top of the head.
c. Feel the stretch in the left side of the neck. Hold for 10 seconds.
d. Slowly return to the center and repeat on the other side.
That concludes our stretch segment.
Hope you found these exercises useful. In case you have any questions or comments, do leave it in the comments section.
