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As people grow older, they find it increasingly difficult to lead an active lifestyle. Many elders stop making an effort to do even small chores as their body ages. Maybe, they won’t be able to go to the gym and work out, go on jogs or swim 50 laps in the pool anymore, but elders can and should definitely do some simple exercises to keep them energetic and alert.

Here are a few simple exercises that seniors can do to help increase flexibility and mobility.

Back Stretch – This improves the mobility of your spine and trunk and increases the ability to bend and reach low or stretch high.

  • Stand with legs apart and hands stretched over your head
  • Bend over slowly and stretch your hands as far as they would go down to the floor.
  • If you are not able to touch the floor or the ground, it does not matter. Try to increase the stretch every day.

Pelvic roll – This helps in increasing the range of motion in your hips and legs and helps stabilize your lower back and the pelvis.

  • Stand with legs apart
  • Slowly roll your pelvis forward
  • Move it to one side, rolling the hip around
  • Roll the hip around the back
  • Move the hip to the opposite side and then to the front again
  • Repeat.

Quadriceps Stretch – Improves flexibility in hip and knee and improves your standing posture.

  • Sit on a chair
  • Lift leg up, straightening knee
  • Raise leg till the knee raises off the chair
  • Feel the stretch in your quadriceps
  • Repeat for 10 counts
  • Let the leg down slowly and repeat on the other side.

Inner Thigh Stretch – Helps stretch muscles of hip and thigh and improves posture while standing, walking and climbing.

  • Stand with legs apart and knees pointing outwards
  • Squat slightly till you feel the stretch in your inner thigh
  • Lift up and repeat for 10 counts.

Calf Stretch – Improves the flexibility of your calf muscle and heel cord.

  • Stand holding the back of a chair
  • Raise your body as much as possible balancing on your toes
  • Lower feet, and repeat for 20 counts.

Ankle rotation – Helps in flexibility of the ankle which supports walking and standing.

  • Stand holding the back of a chair
  • Stretch leg out and rotate ankle clockwise for 10 counts
  • Rotate anti-clockwise for 10 counts
  • Repeat with other leg.


People also ask:

1. Why is exercise important for people over 75?

Ans: Regular exercise is crucial for maintaining physical health, mobility, and independence in older adults. It can help improve cardiovascular health, muscle strength, balance, flexibility, and cognitive function. Exercise also promotes social engagement and overall well-being in older adults.

2. What are some simple exercises that people over 75 can do?

There ae several simple exercises that older adults can do to stay active and healthy. Some examples include brisk walking, gentle strength training with light weights, chair exercises, gentle yoga or tai chi, balance exercises, and stretching exercises. It’s important to choose exercises that are safe, enjoyable, and appropriate for the individual’s fitness level and health condition.

3. Can older adults with health conditions still exercise?

Yes, older adults with health conditions can still exercise, but it’s important to consult with a healthcare professional before starting any exercise program. The healthcare provider can provide guidance on appropriate exercises based on the individual’s health condition, fitness level, and any potential limitations or precautions.

4. How often should older adults exercise?

The frequency of exercise for older adults depends on their fitness level, health condition, and individual preferences. As a general guideline, older adults should aim for at least 150 minutes of moderate-intensity aerobic activity per week, spread out over several days. It’s also important to include strength training exercises for all major muscle groups at least twice a week, as well as exercises to improve balance and flexibility.

5. What safety precautions should older adults take while exercising?

Safety is paramount when exercising, especially for older adults. Some safety precautions include warming up before exercising, wearing appropriate footwear, using assistive devices if needed (e.g., walking aids), staying hydrated, avoiding extreme weather conditions, and listening to the body’s signals. It’s also important to start with exercises that are appropriate for the individual’s fitness level and gradually progress as tolerated.

6. How can older adults make exercise more enjoyable?

Making exercise enjoyable can help older adults stick to a regular exercise routine. Some tips to make exercise more enjoyable include finding an exercise buddy or joining a group class, choosing exercises that the individual enjoys, listening to music, incorporating variety into the exercise routine, and setting realistic goals and celebrating achievements.

7. Are there any exercises to avoid for older adults?

While exercise is generally beneficial for older adults, some exercises may pose risks and should be avoided or modified based on an individual’s health condition and fitness level. Examples of exercises to be cautious with or avoid include high-impact activities, heavy weightlifting, exercises that strain the neck or lower back, exercises that require rapid changes in direction or balance, and exercises that cause pain or discomfort. It’s important to consult with a healthcare professional or a qualified exercise professional for guidance on safe exercises for individual needs.

8. How can older adults get started with an exercise routine?

Getting started with an exercise routine can be simple. It’s important to consult with a healthcare professional for clearance and guidance. Once cleared, start with exercises that are appropriate for the individual’s fitness level and health condition, and gradually increase intensity and duration as tolerated. It’s also important to listen to the body, start slow, and progress gradually to avoid overexertion or injury. Working with a qualified exercise professional, such as a certified personal trainer or physiotherapist, can also be beneficial for developing a safe and effective exercise routine.

9. Can exercise help with chronic pain in older adults?

Yes, regular exercise can be beneficial in managing chronic pain in older adults. Appropriate exercises, such as gentle strength training, stretching, and low-impact aerobic activities, can help improve muscle

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