Walk after meals: About 30 minutes after meals, the elderly should walk slowly for 20-30 minutes around the house or outdoors in a cool place. This helps stimulate bowel movements, reduce bloating, and supports weight and blood pressure control.
Gentle cycling: Elderly people can use an on-site bicycle or outdoor bicycle, pedal slowly for 15-20 minutes. The abdomen is exercised more, helping food move easily in the digestive tract, reducing feeling of weight.
Simple sit-ups (Crunches)
- Lie on your back, bend your knees, put your hands behind your head.
- Inhale, lift your shoulders above the ground, exhale and then lower them.
- Perform 10-15 times, take a short break and then repeat 2-3 sets.
Strengthens abdominal muscles, supports intestinal peristaltism, reduces bloating.
Deep breathing exercise
Sit up straight, inhale deeply through your nose, hold your breath for 3 seconds. Exhale slowly through your mouth. Repeat 10-15 times.
Helps reduce stress, improve air circulation in the abdominal cavity, limit bloating and indigestion.
Twisting
- Sit up straight, hands behind your head.
- Turn your body to the left, hold for 5 seconds, return to the middle.
- Turn to the right, hold for 5 seconds.
- Repeat 10 times on each side.
Stimulates the abdomen, supports the elimination of excess gas, and helps digestion to be easier.
Elderly people should choose exercises that are suitable for their health, perform them regularly every day, especially after Tet meals high in fat. Combining drinking enough water and sleeping on time will help the digestive system work more effectively.
