Exercise should be a priority for everyone over the age of 65. Unfortunately, many seniors walk with a cane or just don’t have the ability to get “out and about” as much as they would like. With that thought in mind, we thought a short list of exercises that can be done from the comfort of a chair in your own home would be helpful. Here are five of the best:
Ankle Circles – Rotate the ankle by moving the toes of the right foot in a circular manner, first clockwise and then in the opposite direction. Then repeat the exercise with your left foot. This exercise is great for total leg flexibility.
Pulse the Legs – With your back firmly against the back of the chair, extend your lower leg forward. Now, tighten the kneecap as if you are pushing on the accelerator of your car. Repeat four times and then move to the other leg.
Work the Backside – Simply squeezing the muscle group in and around the gluteus maximus – that’s your butt – will strengthen your entire lower abdominal area. It will make everything – from getting up from a chair to walking – easier to do.
Strengthen the Back – Place your elbows so they are just touching the sides of your body and extend your arms, palm side up, as if you’re holding a tray. Alternately, pull each elbow back while squeezing your shoulder blades. Repeat four times. You will feel the effect at the top of your back and improve your posture.
Improve the Upper Body – Simply stare straight ahead and lift your arms from the side of your body up towards the ceiling in a smooth arc until the backs of your hands touch above your head. Keep your fingers stretched as you do so. Repeat eight times.
If you can only find time for one exercise every day, make it the last one – and do it twice. It improves your circulation, your overall mobility, and the dexterity of your fingers in a 30-second process. Otherwise, try them all; they only take a few minutes.
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