Muscles are there to be used, so the more you move them, the more you can do with them. This is why it is important elderly people do not get stuck in a rut, thinking they are not able to be physically active because of their age, aches or weaknesses.
Instead, it is important they keep up with movement, however small, as this will help maintain their muscles, improve their mobility and flexibility, and ultimately retain their independence for longer.
This doesn’t mean they should start training for a marathon, but they can take part in simple exercises in the comfort of their home, which can strengthen their muscles and improve their overall health.
According to the Chartered Society of Physiotherapy (CSP), these exercises can include leaning forwards while sitting on a chair, standing up and sitting down again.
Another good exercise is holding the back of a chair, lifting heels off the floor and holding for three seconds, before lowering in a controlled manner.
Similarly, you could stand and raise your toes while holding on to the back of a chair, and then lowering slowly.
Elderly people could also improve their balance by holding their chair with one hand and bending one leg. They should keep the posture straight, and balance on the other leg for ten seconds before swapping.
The heel-toe stand, which involves putting one foot in front of the other and balancing for ten seconds, is another effective exercise, while walking with one foot directly in front of the other in a straight line, practices stability.
These exercises will improve mobility, but tackling stairs can be a much harder challenge for many people. This is why installing new stairlifts in Birmingham could help the elderly stay in their home for longer.
