It is true that exercise can improve health, but if done incorrectly or inappropriately, it can damage your health, especially for the elderly. Here are some exercises that are more beneficial to your bones!

Most exercises are good for the body, but not all are good for the bones. Exercises that strengthen the muscles, resist gravity, and create the right amount of pressure on the bones help make them stronger. Exercises like walking or swimming can be good for lung and heart health, but they don’t always make the bones stronger. For this reason, สมัคร ufabet older adults should consult an orthopedic or rehabilitation physician, especially those with spinal problems.

8 Exercises for Seniors

Footsteps

• Stand holding onto a sturdy chair in front of you with both hands, or if your balance improves, hold onto one hand.
• Stand and lift your right leg, bend your right knee as high as possible, then place it on the floor and repeat on the same side 5 times.
• Change sides and do the same thing 5 times. Then go back and do the same thing again, do it 2 times.
• When you get better, you can do 10 repetitions on one side, then switch legs.

Elbow bend

This pose strengthens the muscles of the upper arm. While bending the elbow, hold a weight that is as heavy as you can, approximately 0.5-2 kilograms, or use resistance from a rubber band. You can exercise while sitting or standing, as convenient.

• Hold each weight in your hand and raise your elbows up to chest level or as high as you can reach.
• Then extend your elbows and place your arms back in the starting position.
• Repeat 8-10 times per set. Repeat the same exercise 2 times if you can.

Raise your arms to shoulder level.

This pose strengthens the muscles around the shoulders by holding weights or using resistance bands as much as you can handle. You can do this exercise sitting or standing, whichever is more convenient for you.

• Hold a weight or resistance band in each hand.
• Start with your arms at your sides, then slowly raise your arms up in front of you, keeping your elbows straight.
• Raise your arms as high as you can, but no higher than shoulder level.
• Repeat 8-10 times per set. Repeat the same exercise 2 times if you can.

Stand with your legs folded behind you.

This pose strengthens the hamstrings. Do it standing up. If you are unsteady on your feet, grab onto a sturdy, heavy chair. If you are stronger, use weights or resistance bands as much as you can.

• Stand with your feet shoulder-width apart.
• Stand with your weight on your left leg, then slowly bend your right leg back, lifting your heel as high as possible, as close to your hips as possible.
• Then slowly lower your foot back to the floor. Repeat on the same side 8-10 times.
• Then switch to the left side, standing on the right leg for another 8-10 times, repeating the same exercise 2 times per side if you can handle it.

Standing with legs spread apart

This exercise not only strengthens the hip muscles, but also trains balance. When you first start practicing, you may have to stand and hold onto a chair or a sturdy handrail.

• Stand with your feet shoulder-width apart, weights or resistance bands on your legs or ankles, and hold a sturdy, weighted chair in your left hand.
• Shift your weight to your left leg, then spread your right leg to the side, keeping your knee straight. Lift your leg as high off the floor as you can, then return your foot to the floor. Repeat 8-10 times.
• Then change your hand to hold the chair with your right hand, stand with your right leg and spread your left leg to the side 8-10 times. Repeat the same exercise 2 times per side if you can.

Kneeling pose

This pose works the muscles of the thighs and hips. Stand and bend your knees as low as you can, but you don’t have to bend too low.

• Start by standing with your feet shoulder-width apart. If you have poor balance or are just starting out, you can hold onto a sturdy, weighted chair.
• Bend your knees slowly, keeping your back straight or slightly bending forward, but not bending forward too much. Try to use your leg muscles as much as possible.
• Bend your knees as far as you can without any pain in your knees, then tighten your hips and stand up.
• Repeat 8-10 times. You can repeat the same exercise 2 times if you can.

And as you get stronger, you can add more resistance by using a resistance band on your thighs or holding weights in both hands.

Sit and balance on a ball or soft material (or a soft pillow).

This exercise is to increase balance and strength of the core muscles. The ball should be strong and large. You can also use a soft pillow or latex pillow instead. This exercise may require someone to help you nearby to prevent falling.

• Start by sitting on a ball or pillow with your feet flat on the floor.
• Try to sit up straight and keep your body straight.
• If you are better at balancing, you can increase the difficulty by slowly raising both arms and lowering them. Repeat 8-10 times and do 2 sets as much as you can.
• Or if you are more skilled, you can raise your arms as high as you can and hold them for 5-10 seconds before lowering them.

One-Leg Stand

• This is the best pose to practice balance. Start by standing with your feet shoulder-width apart. If you still can’t balance well, use both hands to hold onto a heavy, stable chair.
• Then shift your weight to your left leg and slowly lift your right leg as high as you can.
• Hold the side raise for as long as possible. Repeat 5 times on the same leg.

Exercise is beneficial, but some exercises are not suitable for our bodies, such as rock climbing, jumping rope, climbing, or running. This is because exercises that increase intensity immediately or quickly are at risk of bone fracture and increase the risk of falling. However, it can be done occasionally. It should not be done continuously or regularly.