Tamás Ő.
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Verified by
Sander D.
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Last updated:
July 14, 2024
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Living an independent life as a senior can only be sustained with a healthy body. But taking care of yourself means that you need to endure all the chores around the house. You have to cook for yourself, clean the house, tend the garden, go the grocery store and bring back the goods. Although you may have the proper strength to complete these tasks, you often feel weak, or your body parts are aching. This is because everyday household work only affects partial muscles, and leaves the rest of them stiff and undeveloped. To avoid putting too much strain on yourself, try doing daily exercises. The internet is full of helpful guides, videos and tips about healthy endurance activities. You may also want to consult your doctor about it, and ask a professional physician for a personal exercise plan. Still, we summed up risk-free activities you can try out at home.
When it comes to home exercises, it’s very important to keep practicing regularly and keep up with the schedule. Forget the overly long plans, and do simple actions. According to professional sources, a total of 150 minutes of gymnastics should be done in a week. This means that less than 30 minutes of training should take place each day.
You can always start with a light warm-up, like goose stepping, tilting your head, shoulder squeezing and so on. When finished, go on with a six-minute strength routine. This part further strengthens your muscles all around your body. It includes the training of your abdominal muscles by tightening them; wall push-ups (or normal ones if you are fit enough); stretching your lower back muscles; heel rises and knee lifts, which make wonders to your legs. You don’t necessarily need to lift weights to get into good shape, but you can complement this routine with a 15-minute walk session or a few laps in the swimming pool.
Make sure you don’t overwork yourself: at the beginning, repeat the activity only for 8 times, and only increase it if you feel it’s too easy. Every time you exercise one particular body part, always relax it by stretching. And do it slowly, without momentum!
Exercising at home isn’t without risks. Most elements of the training could lead to a sudden shift in balance, which could result in a collapse. You may also end up disjointing your arm, feeling large amounts of pain. These are mainly the results of unsupervised movements. In case you have a spouse, make sure to take turns, so you can warn each other over an incorrect movement.
Constant company during exercises is also vital in case of an emergency. But if you are living on your own, you still shouldn’t give up on the idea of home gymnastic. Medical alert buttons are essential to protect you in this situation. Pushing the button on your pendant or wristwatch immediately connects you to a skilled operator, who sends appropriate help after quickly assessing the problem. Fall detection pendants are also common features in the care alert world, so you can be sure that help arrives even if you fall on the ground unconsciously.
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