According to Dr. Surender Pal Singh - Head of the Department of Physical Therapy at CK Birla Hospital (Delhi), there are three important factors that help the elderly maintain quality of life: increasing strength, improving balance and practicing functional movements.
Increase muscle strength
As the age increases, muscles and joints weaken, making movement difficult and easy to injure. Exercises to enhance strength such as squat, lunge (a form of physical exercise focusing on the development of the buttock and thigh muscles) or exercise with resistance wires will help improve stability and support daily activities such as climbing stairs or carrying heavy items.
Hint: Start with simple exercises such as standing up and down from the chair or gently pushing on the wall, practicing 2-3 times per week. After that, it is possible to improve the difficulty by using weights or resistance wires.
Improving balance
Falls are one of the common causes of injury in the elderly. Training the ability to balance not only helps prevent accidents but also increases confidence when moving.
Suggestion: Practice exercises such as standing on one leg, following a straight line with your heels - touches - nose, or participating in yoga classes, cardamom - sports that help improve body perception and coordination.
Functional mobility training district
These are the daily simulation exercises such as bowing, lifting things or standing up from the chair. They help maintain flexibility, reduce the risk of loss of self -care.
Hint: Practice movements such as sitting up - standing up, walking with heavy objects or with high hands to get things. These exercises help restore function and maintain independence in daily life.
prioritizing todays health will ensure a more solid tomorrow, says Dr Singh.
By incorporating these exercises into your daily routine, you will have a healthier, more active and fulfilling old age.
