[Animated images] 4 exercises to nourish the elderly and cure diseases

If you want your parents to be healthy, suggest that they try doing these exercises at home. These nourishing exercises not only help the elderly improve the flexibility of the body, but also support the treatment of many diseases.

Let’s see Hello Bacsi right away the following nourishing exercises for the elderly!

Nursing exercises are a suitable choice for the elderly because these are all gentle movements and do not take too much effort.

• Support treatment of knee osteoarthritis
• Improve mood and quality of life
• Support the treatment of cardiovascular disease, lung disease, arthritis …
• Significantly reduces the risk of falls in the elderly (*)
• Support to adjust the spine and reduce pain in the whole body
• Improve flexibility, help balance the body and support the treatment of Parkinson’s disease.

Here are 4 nourishing exercises for the elderly that you can share with your grandparents. Encourage grandparents to practice tai chi so that they can do it regularly at home to improve their health.

1. Warm-up exercise for the whole body

Warm-up is an indispensable starting exercise. Warm-up exercises will primarily work the leg muscles of older adults and help them improve their balance. At the same time, warm-up exercises will help the elderly warm up their bodies, avoiding unnecessary injuries when practicing.

1.1 Leg warm-up exercise

You guide the elderly to practice warm-ups with the following steps:

1. Stand with feet wider than hips, knees slightly bent.
2. Keeping the soles of your feet in place, slowly get used to shifting the weight from left to right. Arms can be relaxed at the side of the body or propped up at the hips for body balance.
3. Older adults can place their hands on the back of the chair to support their body.
4. Slowly swing your left leg to shift your weight onto one leg, supporting about 70% of your body weight on that leg, then switch to the other leg.
5. Look straight ahead, head, neck, body do not try to slant but keep straight so that the legs are affected.

1.2 Hip twist warm-up exercise

After doing the leg warm-up a few times, instruct the parents to do the hip twisting exercise as follows:

1. Stand with your feet wider than shoulder-width apart, placing your hands on your hips to feel the rotation of your hips.
2. Take a deep breath and feel your spine stretch. As you exhale, gently twist your torso.
3. The hips will now naturally move with the body, but the most affected part should be the spine.
4. The knee is slightly bent so that the knee is above the ankle. The curvature of the knees in both legs must also be kept equal to increase the stability of the body.
5. The exhale will determine the speed of rotation. The neck, head and eyes will follow the direction the body rotates.

>> You may be interested: Things you should know when exercising after age 50

2. Exercises to stretch the spine

Life stretching exercises will help strengthen the digestive and respiratory systems and stretch the abdomen of the elderly. It also helps stabilize core muscles such as the abdomen, hips, and lower back. With this movement to nourish the elderly, the tools can easily strengthen and stretch the back effectively.

You guide the parents to do the following steps:

1. Standing in a neutral position is like a warm-up exercise. Feet can be kept close if comfortable. Place your hands at your sides, parallel to your entire body.
2. Bring your hands out in front of you, palms down, and then fold your hands in front of your chest. Fingers pointing at each other.
3. The head is relaxed and the gaze follows the direction of the hand movement.
4. Inhale gently and then begin to push your arms straight out in front of you. Then raise your arms above your head.
5. As you exhale, bring your arms back in front of you and then lower them.

3. Nourishing exercise affects the lungs

This nourishing exercise for the elderly works to open the chest and lungs, support a healthy heart and increase circulation in the body. The exercise also helps build strength in the arms, shoulders, chest, and legs.

Here are the steps to perform the exercise:

• Step right foot to align feet slightly wider than shoulder width. Turn your body and head to the right. The head and hips also rotate in the same way as the hip twist exercise above.
• Bring your hands into fists without squeezing them and inhale and then raise both arms up to the height of your right chest. The right arm should now reach a little further than the left from the turn.
• On an exhale, pull your left elbow back, then lift the thumb and index finger of your right hand to the sky, point up and bend your knees, squatting as deeply as you can.
• Eyes and head look in the direction the right arm moves. Inhale and exhale as you lower your arms, straighten your legs and straighten your back, then switch sides.

>> You may be interested: 6 yoga exercises for the elderly to stay healthy

4. Shoulder stretching exercises

This is one of the nourishing exercises for the elderly to help deep impact on the shoulders. From there, it can help strengthen physical strength and increase circulation to organs in the body. The exercise also stimulates and stretches the front body.

1. After completing the exercise exercise, impact on the lungs.
2. Continue to step back with your left foot so that your feet are shoulder-width apart; and put your hands to the sides.
3. On an inhale, bend your elbows and raise both arms to chest height; palms facing up, fingertips facing each other. As you bring your arms up to your chest, relax and exhale briefly.
4. As you inhale, bring your right palm up; and raise over the head while the left palm will face down. Bring the left arm back to the pelvis.
5. On an exhalation, bring your arms back to chest level to meet each other in a fixed position, do not strain your arms so that they feel tight. When inhaling, move the movement, the left hand will go up and the right hand will go down.

Conclusion

You can instruct the elderly to sit to perform nourishing exercises. But it’s better to practice standing. You can also use a chair to support the body of your grandparents or parents if they find them unsteady on their feet.

Before the parents do the exercises, consult your doctor to check the safety!