Easy Health exercise for seniors

        exercise 2.5 hours (150 minutes) weekly,

        spread over several days.

        moderately intensive, so that your heart rate and your breathing are slightly higher than normal

    In addition to those 2.5 hours, the guidelines also recommend adults to do muscle and bone-strengthening activities twice a week and for the elderly in combination with balance exercises.

We give you three advice below for more exercise and exercising your balance.

    Exercises for your balance, important for the elderly

In this advice, you can see that it is important for the elderly to do balance exercises. A simple daily exercise to keep your balance is to brush your teeth on one leg. One leg in the morning and the other leg in the evening. That way you stand on one leg for about 4 minutes every day.

    yoga exercises worked out for a better balance.

     balance exercise

Perhaps you yourself notice that your balance decreases. I see it clearly happen at the weekly walking boat camp training that I give. The “older” ladies have more difficulty with the exercises than the younger ladies. That’s because your balance simply decreases as you get older. These simple exercises can help you maintain your balance. Schedule these exercises so that you do this workout 2-3 times weekly (in addition to brushing your teeth on one leg daily).

By moving, in whatever form, you work on your fitness. Occasionally try to do this movement a little more actively, so that your heart rate goes up for a moment. Exercising half an hour a day can be done by cycling, walking, gardening or household.

    interval walking – find a long way with trees or lampposts – walk the length until you pass two trees quickly and then until the next tree calmly and repeat this about eight times. Depending on the distance you choose one or two trees. Perhaps five trees is a better distance.

  climb stairs – go up and downstairs a few times at high speed. Pay close attention to safety, do not go too fast.

  overtaking someone – are you cycling? Then try to overtake a walker or runner for a certain point. So that you build in a small competition element for yourself.

   Exercises for strength

To strengthen your muscle strength and bones you can do different exercises to strengthen this. We have worked out many different exercises for you on the site. But here are a few simple exercises for the elderly:

    sit & stand – sit at high speed 3x 10 times and stand on a dining room chair. When you sit down, you actually tap the chair. Make sure you place the chair in such a way that it cannot slip.

   imprints against the wall – imprints and boards are very good for training core muscles. Only this is quite heavy for many people. If you do it against the wall, then it is better to hold on. Make sure your body is in one straight line at a 39 cm distance from the wall. Put your hands against the wall and gently bend your elbows 15 times, so that your nose goes to the wall. Repeat this three times.

  train sitting abdominal muscles – sit on the tip of a sturdy dining room chair that cannot slide. Lift your feet off and on the floor, leaning back, but not touching the handrail.

We realize that doing these exercises works very well when you are in good health. As you get older, the chances are that you are less in shape or suffer from injuries more quickly.

Yet you can always keep moving, try out what you can do, no matter how small the movement is. Also, try moving again as quickly as possible and do what you can. Find all the help you need to make your life as normal as possible. Then you can just stay in your own house and sleep in your own bed. This prevents a bed from having to be in the room and you are mainly confronted with things you cannot do.