How much do you know about gentle stretching routines for seniors in the morning? Is it right to exercise in old age, considering the changes in bones due to old age? In old age, bones become weak and brittle due to dehydration. Some may think that exercise is only for young people and that the elderly do not need to move and exercise. Heavy exercise is not recommended for the elderly due to the high risk they pose.
On the other hand, exercise alone is very difficult for the elderly who are unable to move or whose movement is limited and may cause serious injuries to them. Of course, it should be noted that it is recommended to exercise with sufficient caution. In the continuation of this article from Human Health Mag, we intend to introduce the morning stretch routine for seniors.
Why is Morning Exercise Important for Seniors?
Gentle stretching routines for seniors in the morning help slow the progression of many diseases and can even slow the aging process. Studies have shown that older adults, those 55 and older who have been active most of their lives, actually have the same aerobic fitness as people 30 years younger.
For older adults who haven’t been able to stay active their entire lives, it’s never too late to start. Starting now will not only help in the long run, but there are also many short-term benefits to exercise for seniors. Exercise is also essential in managing many long-term conditions, such as heart disease, diabetes, asthma, or back or joint pain. For example, exercise can help improve blood pressure and reduce the risk of developing heart disease.
What Kind of Stretching Exercises Should Seniors do in the Morning?
There are several types of gentle stretching routines for seniors in the morning that can become part of your daily morning stretching routine. Here are the most important ones.
- Press-up: This exercise is part of the morning exercises for seniors and you can do the pressing movements while lying on your stomach. Let your back arch. While leaning forward, relax your back and hips. Hold this position for 2 seconds before releasing it. Repeat it ten times
- L-Flexor Stretch: Bend your back over your chair and gently stretch your back. Place your feet on the floor and sit on the edge of the bed. Bend over and reach your feet. Hold this position for a total of 10 seconds. Repeat it five times.
- Shoulder Extender: This overhead stretch is great for your rotator cuff and shoulders. Lie on the floor. Make a lattice pattern with your fingers. Release your arms into the air and raise both arms. Extend your chest as far as you can. Hold this position for a total of 10 seconds. Repeat five times to complete the movement.
- Quadriceps Stretch: Stand and hold onto something to stretch your quadriceps. One knee should be bent and one ankle should be held. Do this for 15 seconds with one leg raised. Repeat three times.
Benefits of Gentle Stretching Routines for Seniors in the Morning
Doing gentle stretching routines for seniors in the morning is not a waste of time. This type of exercise helps you focus better and reduce your stress during the day. Stretching upon waking helps reduce fatigue and increase your alertness and concentration. Include morning stretching in your daily routine to reap its benefits. The most important benefits of morning exercises are:
- Beneficial for Back and Hip Muscles: Your back muscles may become slack and loose as a result of a long work day. This action itself causes back pain in you. To reduce discomfort, you should stretch your back with stretching movements.
- Stress Relief: Stress causes tension in your body. Doing morning stretching exercises in the morning for flexibility can help loosen tight muscles in your body.
- Muscle Flexibility: When muscles become tight, it becomes difficult to stretch them. Muscle injuries are more likely to occur as a result. Stretching in the morning can help prevent muscle injuries in your body.
- Reduce muscle soreness: Full-body morning stretches that involve the entire body can help relieve your joint and muscle pain. In addition, gentle, gentle stretches can also help reduce joint pain.
Healthy Lifestyle with Morning Exercise for Seniors
Gentle stretching routines for seniors in the morning cause the release of compounds such as endorphins that increase energy levels and improve our mood. If you exercise in the morning, you can maintain this good mood until the evening. Also, morning exercise helps you sleep much more easily at night. As you know, a good night’s sleep has many benefits. If you have an elderly person around you who you want to be motivated and feel better, encourage him to add morning exercise to his schedule and see its effects very quickly.
Morning exercises also make you start the day healthier. In 2018, a study published by the International Journal of Obesity Trusted Source showed that morning exercise also subconsciously affects the quality of food people consume. People tend to consume more nutritious and healthy foods. Additionally, exercise regulates your appetite by reducing ghrelin, the appetite hormone, and increasing satiety hormones like peptide YY and peptide-1. Morning exercise is also good for your body’s hormonal fluctuations.
Best Gentle stretching Routines for Seniors in the Morning
Here are 7 of the best gentle stretching routines for seniors in the morning:
1- Overhead Stretch
- Raise your hands from the side of your head up, and feel your body stretching from your toes to your fingertips. Take 3 to 4 deep, slow breaths.
2- Knee-to-chest stretch
- Bring one knee to your chest, keeping the other leg bent. Do not lift your head and be careful not to tense your neck muscles. Take 3 to 4 deep, slow breaths, feeling the stretch in your hips and lower back. Repeat with the opposite leg.
3- Hamstring Stretch
- To do hamstring stretches for seniors, grab one leg and pull it toward you, straighten it if you feel comfortable. Place the other leg bent or flat on the floor. Take 3 to 4 deep, slow breaths, feeling your hamstrings stretch. Repeat with the opposite leg.
4- Knee-to-chest stretch
- Bring both knees to your chest and gently hold your knees. Do not lift your head or tense your neck. Take 3 to 4 deep, comfortable breaths, feeling the stretch in your hips and lower back.
5- Vertical Stretch
- To do this exercise, stand on a flat surface. Extend both arms as far as you can. Hold this position for as long as you feel comfortable and breathe deeply. Repeat.
6- Shoulder Flex
- To do this exercise, straighten your spine and clasp your hands behind your head. Then, raise your joined hands as high as you feel comfortable. In this position, take 3 to 4 deep breaths. Repeat.
7- Forearm Stretch
- To do this exercise, while standing, extend your left arm towards your right arm and pull it. Hook your left palm with your right hand and pull it firmly inward. While remaining in this position, take a deep breath. Now switch sides (hands) and extend your right arm. Repeat the same for the other side.
Morning Stretches in Bed
Doing gentle stretching routines for seniors in the morning in bed, especially first thing in the morning, can be one of the most relaxing and rejuvenating activities you can do. After doing a full stretch, you will feel your muscles more flexible and relaxed, which will make it easier to get out of bed in the morning. The movements are as follows:
- Full Body Stretch: Bring your arms above your head and keep your shoulders on the bed. Stretch your entire body from your fingertips to your toes. Repeat this stretch 4-5 times.
- Vertebral Stretch: With your left hand, gently pull your knee to the left, keeping your shoulders in the same position. Extend your right hand and pull it to the right. Hold the stretch and breathe deeply. Repeat this by alternating the right knee with the left knee.
- Child’s Pose: While kneeling, raise your arms above your head. Continue to stretch and extend your arms until your arms and chest are on the floor or as close to it as you can. Extend your arms forward, as far away from your body as possible, and relax your shoulders. Hold the position for 3 to 5 seconds and repeat.
Important Points Gentle Stretching Routines for Seniors in the Morning
Gentle stretching routines for seniors in the morning are great for health at any age; however, if this activity is not done correctly, it will cause injury. For this reason, senior exercise is very sensitive and these people should pay attention to the following:
- Do not lock or contract your muscles while doing flexibility exercises.
- Do stretching movements slowly and evenly. Doing these movements quickly will cause injury.
- A little stretching and pain in the muscles is normal while doing flexibility exercises for seniors; but if you feel severe pain and your muscle contracts, stop the movement.
- Breathe normally while doing these exercises.
- Warm up your body before doing flexibility exercises.
- If you have had surgery on a specific part of the body such as the hip, back, knee or ankle, consult a doctor before starting flexibility exercises.
Concluding Remarks
In general, gentle stretching routines for seniors in the morning will give you much more energy than a cup of coffee or any other beverage. A proper stretching routine in the morning can increase your ability to sleep soundly as well as improve your mood, energy, and focus throughout the day. Doing the morning stretches in the lists above will simply help you keep your body and mind awake in the early hours of the morning.
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frequently asked questions
Can Seniors With Limited Mobility Also Exercise in the Morning?
Yes, activities such as breathing exercises and meditation are suitable for everyone.
Should the Daily Activities of Seniors be the Same Every Day?
No, variety in activities provides mental stimulation and prevents monotony; but having an overall daily structure is useful.
When is the Best Time of Day to Do Light Activities Such as Walking?
Mornings or cool evenings, when the weather is mild and the body’s energy is at a good level.