Hyderabad: As people age, the reflexes and metabolic rate slow down, but this should not stop our senior citizens to shy away from the fitness regime. Pradeep Maurya a personal trainer and weightlifter, finds out how older people can remain active at home during the lockdown.
Exercising has always been a crucial part of maintaining physical and mental health. The older people are asked not to leave their homes at all, as their immunity is weak compared to the younger population. Our expert recommends these five moves with AMRAPS concept i.e., as many repetitions as possible under 12 minutes, with 7 reps in each set to ensure older people can keep moving while staying indoors as well. Remember, you can always scale down the workout depending on your body if in any case, your body gives fatigue signs then never forget to take rest.
Sofa Squat (Bodyweight squat)
Exercise level: Easy
How to do it: -Stand in front of a sofa with your feet shoulder-width apart
-Then Push your hip backwards on the sofa bending your knees until your bottom touches it
-Push back to the start position and repeat
Camel cat pose
Exercise level: Easy
How to do it: -Kneel down by keeping your hands directly underneath your hips. Round your upper back while pressing your shoulders forward, looking down. This is the cat position
-Pause, then slight arch your back while looking towards the ceiling. This is your camel position
-Return to the start position and repeat.
Bottle shoulder press
Exercise level: Easy
How to do it: -Hold a water bottle in each hand, stand straight, with your feet shoulder-width apart while keeping elbow bent.
-Raise the water bottles to the head height.
-Then pull them back and repeat after bringing bottles back to the rest position.
Wall pushup
Exercise level: Easy
How to do it: -Assume the start position with feet and legs together, standing about 2 feet from the wall, keeping palm on the wall at about shoulder height and width level.
-Bend your elbows and begin to lean forward until you almost touch the wall. Always ensure your back is straight with hip not collapsing towards the wall.
- Go back to the initial position and repeat.
Standing calf raises
Exercise level: Easy
How to do it: -Start with a standing position with feet shoulder-width apart.
-Lifting up onto your toes as high as possible.
-Come back to the rest position and repeat.
Fortunately, there are plenty of steps, you can take to improve Older people’s physical state, give them sleep, making a routine. But exercising is proven to be one of the best ways to keep you mentally and physically well.
Note: These Exercises should be done in the order mentioned, however; if your body shows any sign of dizziness or fatigue then it’s better to skip that workout.
