One of the most frequently asked questions by our audience is about lying and seated exercises for seniors. Can we exercise while sitting and lying down? Fortunately, yes; you can exercise and benefit from its benefits in any position.
If for any reason you are unable to exercise while standing, you can use sitting and lying exercises. In addition, these exercises are very useful for grandparents who are not able to walk. Read this article from Human Health Mag to the end and get acquainted with all the sitting and lying exercises.
Why Should We Exercise at all Times?
Lying and seated exercises for seniors are the miracle cure that everyone is looking for. Exercise can reduce the risk of major diseases such as heart disease, stroke, type 2 diabetes, cancer, long-term (chronic) diseases and reduce the risk of early death by up to 30%. For example, yoga exercises for seniors are among the exercises that are mostly done sitting and have many benefits for older people.
Exercise is free and easy, has immediate effects and does not require the permission of a general practitioner to do it. In addition, you can do sitting and lying exercises without getting up and help your health. Research shows that physical activity can increase your self-esteem, sleep quality and energy, as well as reduce the risk of stress, depression, dementia and Alzheimer’s disease.
Benefits of Lying and Seated Exercises for Seniors
If for any reason you don’t want to or can’t exercise while standing, definitely go for lying and seated exercises for seniors. You can encourage your grandparents to do these exercises. These exercises have the following benefits:
- Increase flexibility and strength: As you age, bone density decreases and muscles weaken, so it’s important to do gentle exercise to stay active and maintain your body’s strength and flexibility. For example, pilates for elderly can increase the flexibility of the body of the elderly.
- Increase neuromuscular coordination: Learning a routine and the repetitive nature of the exercises can be beneficial for patients and the elderly. These exercises also help with posture and alignment of the spine.
- Increase blood circulation: This means faster healing of injuries and wounds, faster recovery from illness, greater lung capacity, and much easier mobility. So don’t neglect sitting, lying down, and standing exercises (in any position you can).
- Reduce the risk of falls: Exercises even in a chair can improve your posture and balance. If you are always sitting or lying down due to illness or old age, it is still important to have balance and not get dizzy when you stand up. That is exactly the benefit of exercise.
- Increase self-confidence and self-esteem: Sometimes elderly or sick people lose their self-confidence, especially after a fall or injury; gentle and light exercise can improve your mood very quickly.
Lying Stretches
The first series of lying and seated exercises for seniors that we want to introduce is lying stretches. You can do these exercises before and after sleeping in bed.
- Lying Side Stretch
- Lying Crossed Leg Stretch
- Pelvic Inward Rotation Stretch
- Single-Legged Seated Leg and Back Stretch
- Arm and Armpit Stretch Overhead
Sitting Exercises for Seniors
Exercise is a necessity for every senior, these loved ones need physical activity even more than a young person. Doing lying and seated exercises for seniors and physical activity reduces the risk of developing certain diseases, improves mood, and maintains physical abilities for seniors.
An elderly person may be able to exercise at the gym or go for a walk. But if such conditions are not available to him, doing sitting, lying, or standing exercises is a great way to strengthen his body. If mobility issues prevent them from doing seated or standing exercises, there are ways to modify the exercises so they can still get the benefits of exercise. For example, they can perform the exercise in a smaller range of motion.
It is true that the benefits of exercise for the elderly’s body are very important; but the benefits of exercise for the elderly’s mind are amazing. Exercise helps the elderly to be less prone to depression, social anxiety, forgetfulness and the risk of dementia. We recommend that you get your doctor’s approval for any exercise.
Best Lying and Seated Exercises for Seniors
Lying and seated exercises for seniors have many benefits. They can be done both lying down and sitting. These exercises include:
Leg Lifts; Part 1
- Lie on your back with your arms at your sides.
- Make sure your legs are straight, then raise your right leg until your legs and hips form a 90-degree angle.
- Slowly lower your leg to the bed.
- Repeat with the other leg.
- Do two sets of 10 for each leg, exhaling with each leg lift.
Leg Lifts; Part 2
Lie on your stomach and raise your legs. This exercise is good for your hips, but it can be difficult for your spine, so avoid doing this exercise in bed if you have any back injuries.
Half Bridge Exercise
- Lie on your back with your feet on the bed with your knees bent and feet hip-width apart.
- Lift your tailbone and lift your upper body until your upper body forms a straight line from your shoulders to your hips to your knees.
- Do this exercise and hold for 30 seconds or as long as you can. Lift your tailbone and engage your hips.
- Lower your upper body and then repeat this exercise three more times.
- Be sure to continue breathing and fully engage your abdominal muscles.
Push-ups
- You’ve probably heard of this exercise before, and the reason is that it’s a great way to strengthen your core and arm muscles. To do this:
- Start by placing your knees or toes and hands on the floor.
- Keep your arms fully extended and your back straight.
- Then lower your chest to the floor and return to the starting position.
- Do as many as you can.
Tic Taps
- This bench exercise should be done immediately after a push-up. To do this:
- From a push-up, simply raise your right arm and tap the front of your left elbow.
- After making contact with the elbow, quickly return the hand to the starting position and repeat with the opposite hand.
- Continue to stroke back and forth with each hand as far as you can.
Table Tops
- Sit on the bed, legs extended in front of you, and arms at your sides.
- Bend your knees and place your feet flat on the bed.
- Your arms and legs should be flat on the bed, stacked on top of each other.
- In one slow motion, press down on your hands and feet.
- Straighten your elbows and lift your hips up to create a straight line between your torso and thighs, like a table.
- Hold this position and squeeze your glutes. Repeat.
Plank
- Get into a push-up position on a mat, balancing on your forearms instead of your hands.
- This is done this way because it is safer to do it on a softer surface.
- Place your elbows under your shoulders while supporting your body weight on your forearms and toes.
- Raise your body so that you form a straight line from your head to your heels.
- Hold this position for 20 seconds, then rest for 30 seconds.
- Try to do this three times.
- For a more challenging workout, alternate taking a step to the side or back.
The Complete Guide to Senior Exercises
Lying and seated exercises for seniors don’t require any complicated routines or even a trainer. Just choose the exercises you enjoy from the list of senior exercises above. Do some strength, balance, flexibility, and aerobic exercises every week. We recommend that you follow a weekly routine that our researchers have specifically recommended for seniors:
- Include at least 150 minutes of walking or other aerobic activity in your weekly schedule
- Do strength exercises 2 to 3 times a week, but never 2 days in a row
- Do balance and stretching exercises every day
- Be sure to consult your doctor before starting any exercise program if you have a herniated disc
Concluding Remarks
In this article, we have introduced the best lying and seated exercises for seniors. Exercising is possible in any position. If you cannot or do not want to exercise standing up, the best thing to do is to do sitting and lying exercises and enjoy the benefits of exercise, training and mobility.
These exercises that we have reviewed are good options for strengthening your arms, abdomen, legs and also increasing your body’s flexibility. If you are old or have suffered an injury, take help from these simple exercises to live a healthier and happier life.
We’re curious to hear your thoughts! What’s your take on this topic? Comment below and join the conversation; your opinion could spark new ideas!
Frequently Asked Questions
What is the Equipment Needed for Seniors to Exercise?
Given the conditions they have, it may be difficult for seniors to go to the gym. They do not need to have special equipment or tools.
What is the Simplest Exercise that any Senior Can do and What are its Benefits?
Walking exercise reduces stress and anxiety, establishes balance and coordination, improves heart, muscle and bone health.
What Exercise is Most Popular Among Seniors and Why?
Pilates exercise because it does not require a person to carry their weight on one leg, for example, so it will have a relatively low risk of injury. It is also very suitable for improving mobility, balance and strengthening core muscles.