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Exercise at home during immunization! Home Exercise Suggestions for the Elderly
It's been a month since Taiwan entered Level 3 of the Emergency Alert, and I'm sure we've all been agonizing over not being able to go to the gym!
Although the epidemic has prevented us from exercising in specialized venues, we can't stop training. After all, a balanced diet, regular workouts, and a consistent exercise routine are the best ways to maintain immunity!
For seniors, lower extremity muscle strength, balance, flexibility, and moderate cardio aerobic capacity are the most desired abilities, as followsUNI-MAGAZINEWe have prepared the following according to your ability1-3As an exercise suggestion, you can accompany the elders in your family to exercise together to maintain healthy physiological functions!
1.
balance
A.
Standing on one leg with the foot raised in front of you
(Maintain a tight core, no tilting of the body, recommended to repeat each set)10lower, right and left3(Group)
B.
Standing on one foot with the foot raised to the side
(Hip does not sway from side to side with the help of both hands for balance, it is recommended to repeat each set)10lower, right and left3(Group)
C.
Standing on one leg with the foot raised
(Lift the foot up by the back hip, with the hip pointing forward, we recommend repeating for each set)10lower, right and left3(Group)
2.
Core balance stabilization:
A.
Basic quadrupedal kneeling
(Hands directly below the shoulders, the waist does not collapse the core out of the force, it is recommended to implement)30Seconds, Repeat3(Group)
B.
Advanced Quadrupedal Kneeling
(Knees slightly off the ground, core stabilized and tightened without wobbling, recommended)10~20Seconds, Repeat3(Group)
C.
quadrupedal kneeling+Superman-style
(Starts in a basic four-legged kneeling position)
(Extend the opposite hand to the state as shown in the picture, keep your body stable and do not turn over when traveling)
(Opposite side arms and legs inwardly close to each other, core tightened)
3.
muscle strength of the lower limbs
A.
Chair squat: suitable for those who do not have enough muscle strength in the lower limbs or beginners who are unable to master the force exerted.
(Place a stable, non-slippery chair one foot behind the standing position)
(Imagine)You need to sit back in your chair.I've got my ass back and down, and my hands are in front of me for balance.)
(Finish by sitting with your buttocks stabilized on the chair.)
B.
squat (exercise)
(Maintain core stability, no collapse of the lower back, equal application of force on both feet, with the gluteus maximus as the main area of force)
Wrong demonstration! If the force is applied to the front side of the thigh or even the knee, it is a dangerous movement and should be stopped immediately!
C.
Wall-assisted deep squat: the main points of the movement are as mentioned above, find a stable wall or desktop for assistance.
4.
Upper limb flexibility:
A.
Broad Back Stretch
B.
Triceps Extension
C.
Upper Chest and Upper Back Stretch
(Open your arms back and extend your chest forward.)
(Hands clasped forward, chest and back pushed back, stretching the back muscles)
4.
Lower Limb Flexibility
A.
Adductor Stretch
(Feet facing each other and bring your legs slightly closer to the floor, either swinging or stationary stretching)
B.
Posterior Leg Stretch
(After standing with both feet in front of and behind each other, put your weight on the back foot and hook the front foot, bend your body forward slightly)
C.
Quadriceps Extension
(Hook one foot back, hold the foot with the same side hand and move it closer to the buttocks, you can hold the wall to help balance)
5.
Cardio Exercise
A. Recommended Videos for Aerobic Training
B. aerobic+muscle strength of the lower limbs+Balance Recommendationsmovie
Although the epidemic has prevented us from exercising in specialized venues, we can't stop training. After all, a balanced diet, regular workouts, and a consistent exercise routine are the best ways to maintain immunity!
For seniors, lower extremity muscle strength, balance, flexibility, and moderate cardio aerobic capacity are the most desired abilities, as followsUNI-MAGAZINEWe have prepared the following according to your ability1-3As an exercise suggestion, you can accompany the elders in your family to exercise together to maintain healthy physiological functions!
1.
balance
A.
Standing on one leg with the foot raised in front of you
(Maintain a tight core, no tilting of the body, recommended to repeat each set)10lower, right and left3(Group)
B.
Standing on one foot with the foot raised to the side
(Hip does not sway from side to side with the help of both hands for balance, it is recommended to repeat each set)10lower, right and left3(Group)
C.
Standing on one leg with the foot raised
(Lift the foot up by the back hip, with the hip pointing forward, we recommend repeating for each set)10lower, right and left3(Group)
2.
Core balance stabilization:
A.
Basic quadrupedal kneeling
(Hands directly below the shoulders, the waist does not collapse the core out of the force, it is recommended to implement)30Seconds, Repeat3(Group)
B.
Advanced Quadrupedal Kneeling
(Knees slightly off the ground, core stabilized and tightened without wobbling, recommended)10~20Seconds, Repeat3(Group)
C.
quadrupedal kneeling+Superman-style
(Starts in a basic four-legged kneeling position)
(Extend the opposite hand to the state as shown in the picture, keep your body stable and do not turn over when traveling)
(Opposite side arms and legs inwardly close to each other, core tightened)
3.
muscle strength of the lower limbs
A.
Chair squat: suitable for those who do not have enough muscle strength in the lower limbs or beginners who are unable to master the force exerted.
(Place a stable, non-slippery chair one foot behind the standing position)
(Imagine)You need to sit back in your chair.I've got my ass back and down, and my hands are in front of me for balance.)
(Finish by sitting with your buttocks stabilized on the chair.)
B.
squat (exercise)
(Maintain core stability, no collapse of the lower back, equal application of force on both feet, with the gluteus maximus as the main area of force)
Wrong demonstration! If the force is applied to the front side of the thigh or even the knee, it is a dangerous movement and should be stopped immediately!
C.
Wall-assisted deep squat: the main points of the movement are as mentioned above, find a stable wall or desktop for assistance.
4.
Upper limb flexibility:
A.
Broad Back Stretch
B.
Triceps Extension
C.
Upper Chest and Upper Back Stretch
(Open your arms back and extend your chest forward.)
(Hands clasped forward, chest and back pushed back, stretching the back muscles)
4.
Lower Limb Flexibility
A.
Adductor Stretch
(Feet facing each other and bring your legs slightly closer to the floor, either swinging or stationary stretching)
B.
Posterior Leg Stretch
(After standing with both feet in front of and behind each other, put your weight on the back foot and hook the front foot, bend your body forward slightly)
C.
Quadriceps Extension
(Hook one foot back, hold the foot with the same side hand and move it closer to the buttocks, you can hold the wall to help balance)
5.
Cardio Exercise
A. Recommended Videos for Aerobic Training
The best way to fight the virus is to maintain a consistent exercise routine while at home!
Join UNI-MAGAZINE and look forward to the day when the world opens up again!
Join UNI-MAGAZINE and look forward to the day when the world opens up again!
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