Remaining inactive during old age leads to joint calcification, muscle weakness, and balance problems. Instead of heavy sports, safe and light exercises that can be done at home increase the quality of life.
Safe Chair Exercises
To reduce the risk of falling to zero, many exercises can be done while seated:
- Heel Raises: While sitting up straight in a chair, rise on your tiptoes and lower your heels to the ground. This works the lower leg muscles.
- Shoulder Rolls: Let your arms hang loose and slowly roll your shoulders forward and backward in circular motions. It is good for neck and back pain.
- Leg Extensions: While seated, extend one leg straight out in front, hold for 5 seconds, and lower it.
Things to Consider
Doctor approval must be obtained before starting exercises. Breath should not be held during movements; regular and deep breathing is necessary. If a stinging or pain is felt in any joint, the movement should be stopped immediately.
