Let’s talk about healthy aging and Senior’s Wellness.Elderly have to remain independent and functional as long as possible, even forever. Exercise will help them to strengthen torso, arms and legs, to improve balance, move synchronization and coordination. Seniors have to maintain or develop muscle strength to eliminate the risk of falling and fractures. Exercise helps the bones stay strong. Elderly can obtain healthy longevity when exercising (this means that the will be able to get dressed, bathe, cook, take care of the house, play with grandchildren and remain in a good mental health).
STANDING BALANCE ON ONE LEG
Starting Position
Stand upright, feet hip width apart
Execution
Inhale and during exhalation extend your arms at shoulder level and your one foot off the ground. Stay at this position for 10-15 seconds and breathe normally
Cues
Breathe in and breathe out…do not hold your breath
Keep your eyes focused on a specific spot
Engage the standing leg
Keep the toes of the standing leg face forward
LEG EXTENSIONS
Starting Position
In siting position, keeping the torso straight, feet hip width apart
Execution
Inhale and during exhalation extend one leg and lift it up until it becomes straight. Inhale and return to starting position. 2-3 sets X 12 reps on each leg
Cues
Keep the torso firm
Avoid detaching your body from the seat during execution
Keep your shoulders away from the ears
HALF SQUATS
Starting Position
Siting position, feet hip width apart, arms folded and crossed in front of the chest
Execution
Inhale and during exhalation stand up without using your hands. Inhale and return to starting position.
Cues
Keep looking straight ahead
Feet hip width apart, alongside
Keep a slow and controlled tempo
Sophia Papageorga, Yoga & Pilates Instructor, AthensTrainers® Associate
