Staying active later in life is a key means of staving off debilitating conditions and diseases such as heart disease and diabetes. This is why exercising is so important.
What’s more, improving flexibility, strength and endurance are necessary for regulating blood sugar, maintaining strong bones and a healthy weight.
This blog includes exercises that can be done from the comfort of your own home in the morning or evening as part of a daily routine. You can also do them from the comfort of your recliner chair.
Our gentle exercises include:
1. Toe taps
2. Heel raises
3. Knee lifts
4. Shoulder rolls
5. Neck rotation
This exercise will help strengthen the lower legs.
Sitting in a chair and keeping your heels on the floor, lift your toes high enough that you can feel the muscles along your shin working. This helps keep blood circulating in your legs and also strengthens the lower leg.
Repeat 20 times.
This exercise will help strengthen the upper calves.
Sitting in a chair, keep your toes and the balls of your feet on the floor and lift your heels.
Repeat 20 times.
This exercise will help strengthen the thighs.
Seated in a chair, with your arms resting but not pressing on the armrests, contract your right quadriceps muscles and lift your leg. Your knee and the back of your thigh should be 2 or 3 inches off the seat.
Pause for 3 seconds and slowly lower your leg.
Complete 8 to 12 repetitions and then repeat with the opposite leg.
This exercise can be done seated or standing.
Rotate your shoulders gently up to the ceiling, then back and down. Next, do the same thing, but roll them forwards and then down.
Repeat this exercise 5 times in both directions.
This exercise is great for warming the neck muscles and reducing aches and pains. Sitting in your recliner chair, begin sat upright with your shoulders down looking straight ahead.
Slowly turn your head to the left to a position that is comfortable and hold for 5 seconds, then return to your original position.
Repeat the same movement again, turning your head to the right.
Repeat the movements again on each side 5 times.