Exercises for older women at home

For older women, who are used to leading an active lifestyle, a set of physical exercises has been developed that support health musculoskeletal system, preventing the development of degenerative changes in the structure of the joints, eliminating stagnation lymph and blood. These workouts for all muscles of the body are easy to do on your own at home.

The positive effect of charging on the body of older women

For older women, moderate physical activity is beneficial, which is performed in a relaxed home atmosphere.

Highlight the beneficial properties of exercise and daily exercise:

• strengthening muscle and connective tissue;
• maintaining the elasticity of the walls of blood vessels;
• saturation of blood with additional oxygen;
• prevention of age-related changes in the structure of the musculoskeletal system;
• lowering blood sugar levels;
• increased tone of the heart muscle;
• improvement of local and general blood circulation;
• prevention of lymph stagnation in the tissues of the lower extremities;
• fighting obesity.

  

Exercise, which is performed on an ongoing basis, improves overall well-being, and also has a positive effect on the psycho-emotional state of a person. After completing the next set of physical exercises, most older women feel a surge of vital energy, mood improves, thoughts about age-related diseases disappear for a while organism.

Contraindications to classes

Exercises for older women at home have limitations in their performance, which are associated with serious illnesses.

Physical activity is contraindicated for people with pathologies of the body:

• increased fragility of bones caused by severe osteoporosis;
• sprained tendons;
• violation of cerebral circulation, accompanied by dizziness, poor coordination of movements;
• inflammation of muscle tissue;
• a recent fracture of any part of the body;
• a malignant tumor, regardless of its location;
• severe pathologies of the cardiovascular system, in which physical activity causes a disturbance in the heart rhythm, a sharp increase in blood pressure.

Before starting daily workouts at home, an elderly woman should undergo a comprehensive examination by a cardiologist, therapist, and neurologist. In the absence of contraindications on the part of specialists of this profile, you can perform daily exercises.

What exercises to choose for an elderly person, an algorithm for performing at home

Exercises for older women at home should create the effect of a complex and uniform load for all parts of the musculoskeletal system.

Head bends

Head tilting is an exercise that prevents the development of osteochondrosis of the cervical spine, improves cerebral circulation, and the principle of its implementation is as follows:

1. Legs are placed shoulder-width apart.
2. Hands are fixed on the hips.
3. Head tilts are performed alternately forward, backward, right and left.

In each direction, you need to do 20 inclines in 3 sets. All movements should be performed smoothly and slowly without undue haste.

Shoulder rotation

This exercise allows you to maintain the health of the shoulder joint, to prevent the development of degenerative processes that reduce the level of its mobility.

To train this part of the body, the following sequence of actions must be observed:

1. Put your feet shoulder-width apart.
2. Place your hands along the line of the hips.
3. Rotate your shoulder upward, backward, and forward again.

This exercise can be performed alternately for each shoulder or for two joints at once. Optimal exercise is 3 sets of 12 reps.

Circular rotation of the pelvis

Pelvic Circular Movement is a comprehensive workout designed to maintain healthy hip joints and lumbar spine.

This exercise is performed as follows:

1. The legs are fixed at shoulder width apart.
2. Hands are placed on the belt.
3. To the right side, 20 rotations of the pelvis are performed.
4. Similar actions are carried out in the direction to the left.

During this exercise, care must be taken that there is no strong sagging of the lumbar back, as this is fraught with injury to the spine.

Warm up for knee joints

Warming up the knee joints prevents the accumulation of salts and the development of structural changes in this part of the body.

This exercise looks like this:

1. The woman has her feet shoulder-width apart.
2. Hands are fixed on the belt line.
3. On the count of "times" it is necessary to tear off the right leg from the floor.
4. On the count of "two", circular movements of the raised lower limb are performed with the creation of an accentuated load on the knee joint.

Similar actions are performed in relation to the left leg. For each limb, 2 sets of 20 repetitions are sufficient.

Squeeze / unclench brushes

The clenching and unclenching of the hands is a simple warm-up exercise that looks like this:

1. A woman is standing or sitting on a chair.
2. The upper limbs are held in front of you, but the elbows are half bent.
3. At the expense of "times", the hands are bent inward.
4. On the count of "two", the woman extends these joints of the hands.

During this exercise, the hand must be kept clenched into a fist. This type of exercise includes 3 sets of 12 repetitions.

Forward bends

Exercises for older women at home involve training in the form of forward bends.

To create this physical activity, the following sequence of actions must be observed:

1. Put your feet shoulder-width apart.
2. Place your hands on the belt.
3. Perform alternate forward and backward inclinations of the body.

15 tilts should be done in each direction. This exercise has a positive effect on the condition of the hip joints, prevents diseases of the lumbar spine.

 Swimming exercise

Exercise "Swimming" is aimed at simultaneously warming up all parts of the back, shoulder girdle and hip joints.

To create this physical activity, you must perform the following steps:

1. Take a position lying on your stomach.
2. Press your chin against the floor surface.
3. The upper and lower limbs mimic the movements that are performed while swimming.

The duration of this exercise is 1-2 minutes. depending on the individual physical capabilities of each woman.

Exercise "Scissors"

Exercise "Scissors" is aimed at training the muscles of the lower part of the press, and its implementation is as follows:

1. The woman lies on her back.
2. The lower limbs are raised to a height of 10 cm.
3. The legs are flattened and extended to the sides, imitating the work of scissors.

This workout includes 3 sets of 8-10 reps, depending on the condition of the lower abdominal muscles.

"Boxing match"

The technique for performing this exercise is as follows:

1. The woman has her feet shoulder-width apart.
2. The arms are bent at the elbows, and the fists are drawn into the chest.
3. On exhalation, the woman throws out a blow with her right hand.
4. As you inhale, brings your right fist back to your chest.
5. On exhalation, the woman throws out a blow with her left hand.
6. On inhalation, the fist of the left limb returns to its original position.

This exercise can be performed an unlimited number of repetitions depending on the level of physical condition.

Stretching

Stretching exercise is aimed at warming up all parts of the spinal column, and its implementation is as follows:

1. Put your feet shoulder-width apart.
2. Place your hands along the line of the hips.
3. As you inhale, you need to raise your arms up, trying to stretch your whole body towards the sky.
4. On exhalation, the arms return to their original position.

This exercise is performed in 10-12 repetitions. Care should be taken to avoid signs of dizziness while stretching.

Exercise with an expander

Exercise with an expander trains the muscles of the arms, shoulder girdle, deltas, and the principle of its implementation is as follows:

1. Place your feet shoulder-width apart.
2. Take a spring expander in your hands.
3. Raise the sports equipment to chest level.
4. While inhaling, stretch the expander in different directions.
5. On exhalation, relax your hands, returning them to their original position.

This type of complex workout includes 2 sets of 7 reps.

Pulling your knees to your chest

This exercise is aimed at training the muscles of the anterior abdominal wall, and the technique for its implementation is as follows:

1. Take a sitting position.
2. Place the palms of the hands on the floor, using them as support.
3. While inhaling, pull the knees to the chest.
4. On exhalation, return the lower limbs to their original position.

This exercise is done in 2 sets of 6 reps. The average training duration is 20-25 minutes.

Side bends

Exercises for older women at home include workouts in the form of bends to the right and left sides.

To ensure this physical activity, the following sequence of actions must be observed:

1. Place your feet shoulder-width apart.
2. Place your hands on the belt.
3. Perform alternate inclinations of the body to the left and right sides.

15 inclinations should be done in each direction. This exercise has a beneficial effect on the condition of the hip joints.

Pulling and rotating the feet

The purpose of this exercise is to train the ankle joint, and its implementation is as follows:

1. Legs are shoulder-width apart.
2. Hands are on the line of the hips.
3. The right foot is lifted off the floor to a height of 15 cm.
4. With the ankle of the raised limb, it is necessary to perform 15 rotational movements to the right, and then to the left.
5. Similar actions are performed with the left leg.

Women who find it difficult to maintain balance can use support in the form of nearby objects.

Turning lunges

Twisting lunges are a technically and physically challenging exercise and can be done as follows:

1. You need to put your feet shoulder-width apart.
2. Hands are placed on the belt.
3. On the count of “one”, the woman performs a step with her left foot forward, making a lunge with her whole body.
4. Simultaneously with the lunge, the body is turned to the left.
5. Similar actions are repeated for the right leg with a turn of the body to the right.

This exercise is recommended for 2 sets of 8 reps.

Chair back push-up

Push-ups from the back of the chair are aimed at strengthening the joints and muscles of the shoulder girdle, as well as the chest.

The technique for performing this exercise is as follows:

1. The woman places her hands on the back of the chair.
2. The feet are set at a distance of 30 cm.
3. On inspiration, maximum flexion of the elbows is performed.
4. On exhalation, the elbow joints are fully extended.

This type of workout includes 3 sets of 7 reps.

Self-massage

Self-massage can be performed daily with a physiotherapy session duration of 15 to 20 minutes. The collar zone of the neck, joints, muscle tissues of the upper and lower extremities, and the shoulder girdle are being worked out.

Knee bends

Bends towards the knees are used to prevent diseases of the spine.

This exercise has the following execution algorithm:

1. Bring your feet together.
2. Place your hands along the line of the hips.
3. While inhaling, perform the deepest forward bend, trying to stretch your chest towards the knees, which remain straight.
4. On exhalation, the body returns to its original position.

To achieve a positive workout result, you need to do 10 to 12 repetitions daily.

Body turns

Body rotations are an exercise that is aimed at improving the health of all parts of the spine.

This type of physical activity involves the following actions:

1. Fix your legs shoulder-width apart.
2. Raise your hands up at the level of the chest.
3. At the expense of "times", rotate the body to the right.
4. On the count of two, return the body to its original position.

Similar actions are performed in the direction to the right. During the turns of the body, the crunch of the vertebrae can be heard, which is a normal reaction of the musculoskeletal system to this type of physical activity.

Walking on straight legs

Walking on straight legs is one of the simplest exercises, which is performed as follows:

1. Put your feet shoulder-width apart.
2. Place your hands on the belt.
3. Take short steps without bending your knees.

The duration of walking on straight legs is from 10-15 minutes. in a day. This exercise improves local blood circulation in the hip joints.

Complex for morning exercises for people of age

The table below describes a set of exercises that are recommended to be included in the morning exercises for the whole body.

Procedure during training	Types of exercise
Step 1. Warm up the neck.	The neck bends forward, backward and to the sides.
Step 2. Shoulder girdle workout.	Rotational movements are carried out by the shoulder joints.
Step 3. Stretching the spine.	The body is tilted forward, backward, to the right and left.
Step 4. Physical activity for the joints of the legs.	It is necessary to perform circular movements with the feet, knee and hip joints.

The average duration of morning exercises for elderly women is 15 to 25 minutes. Eat immediately after completing your workout.

Universal gymnastics complex

The universal gymnastics complex includes the following types of exercises:

• circular rotation of the neck;
• swing your hands;
• push-ups from the floor or from the back of a chair;
• squats;
• rotation of the pelvis;
• warm-up of the hands and ankle joints;
• lunges forward with turning the body to the sides.

Elderly women who are in good physical shape can supplement the universal complex of gymnastics with exercises with an expander. The average duration of the training process is 35 minutes.

Standing exercises

To create a moderate physical activity with training of all parts of the body, the following set of exercises is suitable, which are performed while standing:

• squats;
• torso tilts forward, backward and to the sides;
• swing your hands;
• rotation of the pelvis clockwise and counterclockwise;
• neck bends;
• turns the body to the right and left.

When doing exercises in a standing position, you must ensure that breathing remains measured, and the back is kept as straight as possible. The total duration of the lesson is 25 minutes.

Exercises sitting on a chair, on the floor

A training complex for older women may include the following types of exercises that are performed from a sitting position:

• pulling the knees to the chest;
• forward bending of the body;
• rotation of the neck clockwise and counterclockwise;
• turns of the body to the sides.

A distinctive feature of this type of training is that the main load is created on the upper body, when the joints and tissues of the lower extremities are minimally involved. The average training duration is 20 minutes.

Standing on all fours

Being in a position on all fours, the following set of exercises is used to train the hip joints and all parts of the spinal column:

• raising the leg to the side;
• flexion with further alignment of the back;
• taking the leg back;
• stretching the arms forward while tilting the body and stretching the spine.

The above exercises can improve blood circulation in the tissues of the back, relieve the feeling of fatigue and prevent the development of osteochondrosis. The duration of the training process is 25 minutes.

Lying on your stomach, side, back

Lying on your stomach, side or back, you can perform the following set of useful physical activities:

• scissors;
• simultaneous lifting of legs and arms;
• swimming;
• pumping to the sides, which provide massage of all parts of the spine;
• taking the leg back or to the side;
• deflection of the back, lying on the stomach.

The above exercises must be performed as carefully and slowly as possible so as not to injure the spine and prevent sprains. The average training duration is 20 minutes.

Aerobic exercise

For older women, the following types of aerobic exercise will be beneficial to maintain the health of the organs of the cardiovascular and respiratory system:

• walking at a distance of 3 to 5 km (the maximum effect of this exercise is achieved when there is an influx of fresh air);
• slow ascent up the stairs to the 5th or 9th floor;
• jogging at a distance of 300, 500, 1000 m, depending on the physical form of the woman;
• Biking;
• cross-country hiking;
• walks in the woods;
• tennis;
• dancing lessons;
• skating.

The type of aerobic activity listed above should be agreed with a cardiologist. All workouts should be done at low intensity and dosed to avoid overworking the heart muscle.

Evening hitch

An evening hitch provides for the restoration of muscle tissue and other elements of the musculoskeletal system from physical exertion that the female body was subjected to during the day.

In this case, it is recommended to perform the following set of exercises:

• relaxing the whole body with slow stretching;
• being in a lying position on a flat and hard surface with closed eyes;
• performing slow breaths and exhales with the same rhythm;
• leisurely walking around the room or in the fresh air.

These exercises are necessary to stabilize the functions of the nervous and cardiovascular systems. The average duration of an evening cool-down is 15 to 20 minutes.

Exercises for older women are aimed at maintaining the health of their musculoskeletal system, heart muscle and blood vessels. Physical training takes place at home and does not require special equipment or sophisticated sports equipment.

Moderate stress on all parts of the body improves the overall blood circulation in the body, strengthens the protective functions of the immune system, and prevents the development of osteoporosis and heart disease. Before starting physical exercises, every elderly woman should undergo a comprehensive examination by a cardiologist or therapist. The presence of severe pathologies with a chronic form of the course is a contraindication to training.

Elderly Exercise Videos

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