How can elderly people do static exercises?
The capacity of muscles and tendons to lengthen and expand in response to movement, allowing a joint to move across its range of motion, is known as flexibility. It is necessary to add a regular stretching exercise into your daily routine to maintain flexibility. Stretches for the neck, arms, back, hips, and legs can help you maintain flexibility as you age, keeping you limber for all that life brings.
Stretching improves posture and allows for more movement in joints. It also helps relieve muscle tension and soreness, and it lowers the risk of getting hurt. Finally, this could improve circulation, muscular control, coordination and balance. Research published in the Journal of Gerontology examined the 12-month outcomes of a stretch and flex program for older people. Those who participated in the study reported positive changes in physical fitness, self-efficacy, perceived functioning, and well-being. They also reported a reduction in pain.
Guidelines for stretching
Stretching main muscle groups for at least 10 minutes twice a week is advisable for seniors. If possible, do flexibility exercises on all days that you do cardiovascular or weight training exercises.
Tips for Stretching
As you extend your arms, take a deep breath and exhale slowly. Take a 30-second rest between each stretch to let the muscle relax. Avoid bouncing when stretching to avoid injury. Only stretch until you feel a tightening in the muscle, not to the point where you hurt yourself. Warm-up for 10 minutes by moving around, such as going for a stroll, before beginning your workout.