5 BEST Exercises that Seniors NEED 2022| Doc Cherry
An age-related loss of muscle mass begins when you are in your 40s and it usually speeds up when you get older. When we say deconditioning syndrome, it refers to the changes in your body that happens when you do not move as much, this does not only affect your bones and muscles but other organs in your body such as your heart and lungs. Here are the 5 exercises that you need to do to keep yourselves functional, independent and healthy.
1.Resistance exercise
This is the most important type of exercise that you need to do to prevent deconditioning syndrome/ weakness because it will target type II fibers in your muscle that will help improve your muscular strength, you can do this with the aid of weights. You can do it at least 3x a week and you will see the effects and change within 2 weeks.
Some of the strengthening exercises that you can choose from would include:
Biceps curl with weights
Quadriceps strengthening
Hip extensor Strengthening
2 Balance exercises
Improving one’s balance has shown a lot of promise in being able to prevent injuries for a wide range of people. But for our beloved seniors, improving balance could prevent a fall, which is the cause of over 90% of all hip fractures–one of people’s most life-changing injuries.
You can do 1 of the following balance exercises at a time, you start with…
Squats holding on to a chair for support
Progress to squats without support
1 leg stance with eyes open, 1 leg stance with eyes closed
3. Weight-bearing exercise
Since osteoporosis becomes common as we age, you need to do weight bearing exercises because this type of exercise work directly on the bones in your legs, hips and lower spine to slow mineral loss.
4.Aerobic exercise
Significant health benefits are seen in adults and older adults who participate in regular physical activity. You need to aim for at least 150 minutes /(2 hours and 30 minutes) of aerobic exercise per week. This is a type of exercise that uses large muscles in your body which also causes your heart rate to increase that is why it is also called as cardiovascular / endurance training since it helps your heart and lungs to function better.
For your aerobic exercise, you can choose 1 from any of the following :
Cycling
Swimming
Walking
5. Flexibility exercises
This pertains to stretching, you need to do stretching exercises to decrease the normal decline in the flexibility of your joints because as we age our muscles are not able to move as much when we were younger, this can sometimes lead to pain in your shoulder, spine and hips.
Overhead triceps stretch
Standing chest stretch
Quads Stretch
https://instagram.com/doc___cherryDoctor of Physical Therapy ( Utica, New York)/ Licensed Physiotherapist in the Philippines and United States/ Clinician/ Content Creator/ Speaker
Products used in this video should you need one:
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Thermal hot compress with timer and temperature setting: https://amzn.to/3wnFiOF
Ankle/wrist weights for strengthening: https://amzn.to/3wnvTXk
Dumbbell hand weights https://amzn.to/2U08DjL
Shopee:
Thermal hot compress with timer and 6 temperature setting: https://invol.co/cl4hbpe
Ankle/ wrist weights for strengthening : https://invol.co/cl4hb1m
Dumbbell hand weights: https://invol.co/cl4hcby
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This channel also aims to create Physical Therapy awareness and offer its benefit to the public. The medical information herein is to be used as a guide and in no way should replace personal consultation from a licensed medical professional.
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