Exercise is proven to have many benefits for maintaining the health of the elderly. It's never too late to start exercising. Even those who are elderly can still do body exercises with elderly gymnastics.
Gymnastics is a type of sport that requires strength, balance, flexibility, agility, endurance, and body coordination. This sport is highly recommended for people of all ages, including the elderly.
Gymnastics can help the body become stronger, prevent bone loss, diabetes, stroke, heart disease and cancer mood (mood), memory, and helps maintain balance and body coordination.
Elderly Gymnastics Movement
For you or your elderly relatives, don't hesitate to practice the following elderly exercises from now on.
- Raised arm
Stand straight with your feet shoulder-width apart. Hold a light barbell or bottle filled with water in both hands. Inhale slowly, then bend your elbows and slowly lift the weight toward your chest while exhaling, holding for one second. Inhale again as the arm is slowly lowered again. Repeat this movement 10-15 times to strengthen the biceps muscle, which is located at the front of the upper arm.
- Put your feet back
Stand behind a sturdy chair and grasp the top of the back of the chair. Inhale slowly, then exhale while lifting one leg back without bending the knee. Hold this position for one second. Lower the leg while inhaling again. Don't forget to repeat the same movement on the other leg. Repeat this movement 10-15 times to stretch and strengthen your legs and feet.
- Stand upwith one leg
Extend both hands forward. Raise your right leg until it is in line with your hip, hold for three to five seconds. Lower the leg back slowly. Do this movement three times and do it also on the left leg. This movement trains the balance of the body.
- Walk from heel to toe
Stand with your body straight. Position the heel of your right foot so that it is right (and touching) the tip of your left toe. Then walk forward until the heel of your left foot touches the tip of your right toe. Do at least up to five steps. This is also a balance exercise.
- Stretching the ankle
Sit on the edge of a chair and stretch one leg forward without touching the floor. Point your toes forward, away from your body. Hold for 10-30 seconds. Then pull the tips of your toes toward you and hold this position for 10-30 seconds. Repeat at least three to five times. This movement can increase the flexibility of the ankles and improve blood flow in the lower body.
- Stretch neck
Slowly turn your head to the right until you feel a slight stretch in your neck. Hold this position for 10-30 seconds. Then turn your head in the opposite direction and hold it. Repeat this movement three times to make the neck more flexible and easier to move.
Come on, routinely do elderly gymnastics now so that the body remains healthy and fit even though the age is not young anymore. Apart from exercise for the elderly, other exercise options are also good for the health of the elderly, such as swimming, leisurely walking, yoga, Tai Chi, or dance classes for the elderly.
