Quarantines and lockdowns continue to be a strong possibility in the near future. For seniors, it is especially important to find alternative routines and exercises to keep in the best possible shape in such times. The following article contains some ideas that might make doing so much easier for seniors.

Working those legs

Leg muscles can be strengthened with different exercises using a chair as a tool to help. For example, simple squat repetitions can keep your legs strong and in shape.

Exercises to improve flexibility and balance

In order for seniors to remain active and not physically suffer the consequences of prolonged confinement, it is very important not to neglect flexibility and balance. Developing them is essential to avoid diminished agility and stiff joints. In many cases, simple movements can be very useful for improving them. Here are some very simple ideas for you to try:

  • Do the movements of saying ‘yes’, ‘no’ and ‘maybe’ slowly and carefully to exercise the neck.
  • The flexibility of the elbows can be boosted by flexing and extending them or by making circles to one side and the other.
  • For the shoulders, something very simple: move them back and forth gently.
  • Make hip circles to better the flexibility of your torso (imagine you are using a hula hoop in slow motion).
  • A movement as basic as opening and closing your hand is very useful for your fingers.
  • In a bent position, and by making circles to one side and to the other, the knees are exercised.
  • Flexibility in the ankles can be reinforced with two movements: flexing and extend the foot and making circles.

Alternatives to walking

During some of the more severe lockdown scenarios, people walk much less than they normally do. Improving cardiorespiratory capacity requires the body to be constantly moving, something that can be very limited in such a situation. The simple act of taking a walk is a highly recommended exercise.

But the only alternative for many in higher risk areas might be treadmills or stationary bikes in their homes. If this is the case, or if a family member can provide it, small jogging, cycling, or walking session can bring them great benefits at the cardiorespiratory level. Maybe it’s time to invest in a decent treadmill or indoor bike.

Exercises that benefit the body and mind

Being active provides many benefits for the physical health of the elderly. But that isn’t the only thing that’s important. The mind also needs exercise to stay healthy, even more so during the rigors of quarantine and lockdowns. Anxiety and stress due to uncertainty and fear can be combated by maintaining the mind active and strong.

A simple exercise routine at home can help improve the cardiorespiratory functions of older people, reducing, for example, hypertension or the risk of heart attacks, while increasing their lung capacity. It will also strengthen your coordination, favoring joint mobility, reducing back pain, and preventing osteoporosis, all the while contributing to the maintenance of cognitive functions.

On a psychological level, being active is essential. Simply maintaining basic physical activity will help improve your sense of humor, especially important with the emotional hardness of social distancing, and increase your mental agility. In addition, it is favorable for self-esteem and mood, decreases anxiety, and facilitates better sleep.