Contents
In line with its mission, the Editorial Board of MedTvoiLokony makes every effort to provide reliable medical content supported by the latest scientific knowledge. The additional flag “Checked Content” indicates that the article has been reviewed by or written directly by a physician. This two-step verification: a medical journalist and a doctor allows us to provide the highest quality content in line with current medical knowledge.
Our commitment in this area has been appreciated, among others, by by the Association of Journalists for Health, which awarded the Editorial Board of MedTvoiLokony with the honorary title of the Great Educator.
Over the years, the body loses its firmness and vigor. Neglecting physical fitness can lead to many health problems as well as hinder everyday functioning. Gymnastics at the retirement home is a set of special exercises that mature people will be able to cope with and will enjoy health and joy from them.
Gymnastics in a retirement home – it is worth remembering
Every training requires caution. However, the body of a senior is very susceptible to injuries, which heal much longer afterwards. When deciding to do gymnastics at home, you should take into account exercises that will not burden your joints and spine, and also will not significantly increase your blood pressure. When deciding to do gymnastics at a retirement home, it is worth remembering a few other rules.
First of all, it is not worth doing anything beyond strength. If the senior is not able to raise his leg to the given height, it’s fine – over time, gymnastics at the retirement home will improve motor skills and flexibility of the body. Besides, you shouldn’t run multiple series.
In the case of older people, it is better to focus on the frequency of home exercises than on their intensity.
Another piece of advice is to choose gymnastic exercises according to your health condition. For example, those who complain of heart problems should not undertake cardio training.
- Also read: Exercises for the senior – at home, lying down, on the spine
Safe home gymnastics for seniors
Gymnastics in a retirement home should last about half an hour so that it is efficient on the one hand and not causing excessive trouble on the other. The following exercises can be included in the training:
- lying on your back with your hands loosely along your body, slowly bend your right and left leg alternately so that your knee is at hip level; this exercise should be repeated 10 times on each leg,
- vertical scissors – while lying on your back, straighten your legs and then lift them vertically, the next step is to swing them so that they cross each other, repeat 20 times,
- deepening the lunge while lying with arms stretched out to the sides; you should move your leg to the side one time one time – repeat 15 times,
- in a supported kneel, straighten your back and lift the straightened legs 15 times alternately, pointing from yourself to the back,
- classic cat spine the basis of gymnastics in a retirement home – in a supported knee, the lumbar spine should be raised and lowered as much as possible; the exercise should be repeated 10 times,
- torso bends – you should stand apart, with your arms loosely lowered; the next step is to try to touch the back of the knee with your hand; exercise should be performed alternately 10 times.
Gymnastics in a retirement home – rehabilitation ball
Among the accessories that a senior should equip himself with, there should certainly be a rehabilitation ball. Home gymnastics with its use allows you to improve balance, relieve back pains and increase joint flexibility. The selection of the rehabilitation ball should depend on the height. When sitting on it, the legs should be bent at right angles.
Training with the ball at home should take about 20 minutes. It is important that it is preceded by a warm-up and finished with stretching exercises. Ball exercises during home gymnastics should be based on a lying position.
The content of the medTvoiLokony website is intended to improve, not replace, the contact between the Website User and their doctor. The website is intended for informational and educational purposes only. Before following the specialist knowledge, in particular medical advice, contained on our Website, you must consult a doctor. The Administrator does not bear any consequences resulting from the use of information contained on the Website.