Rock the boat
Stand tall with your feet apart. Ensure that the space between your legs is the same as that of the width of your hip. Make your feet grounded firmly, lift one leg off the ground, and hold that position for as long as you can. Slowly release the area and put your leg back on the ground. Perform the same with your other leg too. Do five sets on each side every day.
-
Clock reach
A chair is required for this exercise. Use your left hand to hold the chair and lift your right leg with your right arm extended in front. Then stretch your hand towards the side, followed by pulling towards the back. Bring back your hand to the starting position. Make sure that you look in front for the whole time. This exercise is done with the imagination of the number twelve in front and the number six towards the back, with the number three towards the side. Repeat the process with your other hand too.
-
Back leg raises
It is a strength training that benefits seniors by strengthening the lower part of the body. Take a chair and stand behind it. Then slowly lift your right leg straight. Make sure you don’t bend your knees or point your toes. Hold that position for some time, then bring it back to place. Repeat the process with your other leg too. Do ten sets of each leg.
-
Single limb stance with arms
This exercise enhances the physical coordination of seniors. Stand straight with your feet together with arms by your side. Lift one hand over your head. Then slowly raise your foot off the floor of the similar side. Hold that position for some time and repeat the exercise with the other side.
-
Pelvic tilts
Pelvic tilts can be done in both ways: lying on the floor and standing against the wall. Lying flat on the floor, with bent knees and flat feet, in a straight position, slightly pulling up your back from the ground. Exhaling, slowly rock your hips towards your head. Feel the stretch. Stay in that position for some time and again inhale and return to the straight position. Repeat the process ten times. It is an excellent exercise for the lower back and relieves back pains too.
-
Child’s pose
Also called Balasana, a yoga pose, this position is a good resting posture. It is an excellent gentle stretch for various parts of our body. Kneeling on the floor, bring your hands and toes together. Spreading your knees, sit on your heels. Bring your upper body down and let your abdomen rest between your thighs, with your head grounded. Lay there with your hands by your sides on the floor. Stay in that pose as long as you can, from thirty seconds to one minute. Inhaling, straightening the body, and lifting the body. The neck should always stay straight and should not bend. This exercise relieves stress, helps to calm the mind, and relieves back and neck aches. It can stretch the shoulders and chest.
An active lifestyle is the best thing that you can gift yourself as you age. But it is essential to keep in mind the safety of your body. So before doing anything, consulting a doctor is the best thing that you can do. Getting medical clearance before starting any activity will prove beneficial. Even if there are certain things to be avoided, your doctor will keep you informed about those conditions which can harm you. However, an active lifestyle will always prove to be positive for your life.
