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Exercise for seniors

Exercise is important, but there are times when standard exercises are impossible. What can you do if you can’t walk? Actually, there are several options depending on the reason why standard exercises are not possible.

I should also point out that the inability to use standard exercises is not limited to the elderly. When I broke my knee, I couldn’t do much in the way of any activity that involved leg movements for several weeks. I used some of these suggestions to try to stay healthy.

Robotic chair: There are several routines that can be performed from a seated position. Make sure the chair is sturdy enough to withstand movement and that you are safely seated before you begin. Some of the activities that may work include moving your feet from side to side, doing jumping jacks (without jumping), raising your arms above your head, and moving your feet.

Aquatic exercise: If you can move enough to get into a pool, there are many things that can be done. Simply walking back and forth at the shallow end of the pool can help. You can also practice swimming and water aerobics. If you can’t swim (I can’t), you can use noodles or stay in the shallow end. One exercise I did was hold onto the railing and kick my legs to regain strength after the bone had healed.

Senior centers: Many senior centers offer exercise classes for seniors. These are designed for the diverse capabilities of those who need the service. The good thing about using a specifically designed routine is that the proper techniques are followed.

Advice: Always consult your doctor before starting a new routine. Your doctor can help you choose which activities are best for your medical condition. Make sure your doctor knows about any medical conditions you may be seeing another doctor about, as well as the medications and supplements you use.

Don’t forget to heat and cool. Even low-impact activities require it to avoid injury.

Start slowly, don’t expect to do a half-hour routine the first day. Your doctor or a coach can tell you how long to exercise and how many days a week.

If you stop for a while, don’t beat yourself up. However, when you start over, don’t try to get back to the level you were at when you stopped. Cut the time at least in half for the first two weeks and increase gradually.

If anything changes, see your doctor again to make sure your exercise routine is still right for you.

Keep a journal of what you do and how long you do it. There are two reasons for this. One is that it is encouraging to see improvements and the other is for your doctor. You can keep the log to show you what you are doing and he or she can help you adjust it for your benefit.

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