- Exercises for seniors: warming up
- Exercises for seniors: leg training
- Isometric exercises for seniors
- Post-workout stretching exercise for seniors
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If you want to stay physically fit, do a few-minute-long training for seniors every day. Thanks to the exercises described above, you will enjoy your he alth and great condition for a long time. Check in the gallery how to properly perform the described exercises!
We want to live long but we don't want to be old. We are afraid of wrinkles, diseases, but the most important is loss of fitness. Meanwhile, you can be over 70 and still be active, full of energy and vigor. We present a recipe for eternal youth -exercises for seniors , which only takes a few minutes.
Exercises for seniors: warming up
Failure to prepare muscles and joints for exercise results in an injury. Therefore, each workout should start withwarm-up .
Stand slightly apart, raise your arms to the side and do a fewcircling your hands- just to move your wrists. Then do a fewcircles with straightened hands , then dohip circulation,and finallyfoot circulationbut yes so as not to take your fingers off the floor.
Exercises for seniors: leg training
To keep your legs fit , take a few minutes each day to complete the seven exercises. You can see the correctly made items in the photo gallery below.
Exercise 1 : Kneel down on the floor and support yourself with your hands. Lift one leg to the side - without straightening it. Count to seven and change the leg.
Exercise 2 : Kneel down on the floor and place your weight on your forearms. Raise your straightened leg as high as possible. Hold this position for 5-10 seconds and change the leg. Do 4-6 repetitions on each side.
Exercise 3 : Lie down on your stomach. Raise your right hand and left leg. After a few seconds, switch sides. Perform an alternation of 10 repetitions on each side.
Exercise 4 : Lie on your back and bend your knees. Place the foot of your right leg on your left knee. Raise your left leg without lifting your right foot off. Hold on for a while and lower your legs. Repeat 7 times and change the leg.
Exercise 5 : Lying on your back, bend your legs at right angles. Feet flat on the floor. Straighten and bend your right leg at the knee. Repeat 15-20 times and change the leg.
Exercise 6 : Scissors. Lie on your back and place your arms loosely along your torso. Extend your legs so that they form a right angle with your body. Start swinging your legs so that the legs are truncated (one leg to the right, the other to the left). Make the scissors 15-20 times.
Exercise 7 : Lie on your side with straight legs. Raise and lower the outer leg. Do 10 swings and switch sides.
Isometric exercises for seniors
Isometric exercisesinvolve tensing the muscles - the position of the joints does not change. Exercise strengthens both muscles and bones.
Start by bringing your hands together on the back of the head. Press them firmly against the head that is resisting. Hold this position for 10 seconds. Then place your right hand on your right cheek and press it down firmly, but keep your head from moving. After 10 seconds, do this exercise on the left side. Then bring your hands together at chest level. Press the palm of your hand firmly against your hand for 10 seconds.
Do the next exercise sitting, preferably on a chair. Raise your right leg slightly. Press your hand against the raised thigh you want to resist.Note: Contract your muscles for 7 seconds, rest, repeat several times.
Post-workout stretching exercise for seniors
At the end of your workout, do onestretching exercise . Lie on your back, hands loosely at the sides of your body. Bend your legs at the knee so that they form a right angle. Lower your knees to the floor on the left side. Keep your shoulders on the floor. Hold this position for 10-15 seconds and switch sides.
Repeat 3-5 times on each side.