Exercise is crucial in maintaining good physical and mental health. Britons have been asked to ‘Stay At Home’ to slow the spread of COVID-19 in the UK. This has increased pressure on most people to keep and avoid gaining weight. The elderly are not supposed to leave their homes at all, even for a stroll if they can help it. Personal Trainer Kasumi Miyake recommends five moves to ensure older people can keep moving while indoors.
Bodyweight squats or sit to stand
Bodyweight squats are a great way to work up a sweat while watching the TV.
Kasumi says: “Stand tall with feet slightly wider than hip-width distance apart, feet slightly turned out.
“Roll your shoulders and down away from the ears. This will help you to maintain a straight spine.
“Look straight ahead and take a deep breathe in and tighten your ab muscles.
“Then bend your knees and sink your hips back while lowering your hips towards the floor until it sinks just below the knees.
“Try to keep a straight spine and tight core throughout the whole movement.
“Stay in this position briefly, before straightening your legs and exploding back up to standing position, and then exhale.”
If your balance isn’t great, try getting up fro a chair and setting down slowly instead.
Do 10 to 12 of either of these in a row, and then have a one to two minute rest.
Repeat this three times.
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Work out your bum and strengthen your legs with glute bridges.
Kasumi explains: “Lie flat on your back with arms straight by your side, knees bent hip-width apart, and feet flat on the floor.
“Engage your core and glutes as you lift your hips up towards the ceiling so your shoulders, hips and knees are in a straight line.
“Hold for a couple of seconds squeezing your glutes before slowly returning to the start position.
“Slowly return to starting position.”
Do this eight to 12 times in a row, and then take a one to to minute break.
Try and repeat this three times.
Press-ups are great for your upper body strength, but very difficult for older people.
Try doing wall press-ups instead.
Kasumi says: “Face the wall, standing a little more than arm’s length apart, feet shoulder-width apart.
“Lean forward onto the wall, hands at shoulder height, shoulder-width apart.
“Slowly bend your arms until you get closer to the wall, then straighten them again.”
Try to do six to 10 reps, three times over.
Again, take one or two minutes to recover in between.
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Kasumi recommends doing wall slides, also known as arm slides, eight to 12 times, three times over with a minute or two to rest in between.
She says: “Stand with your back against a wall and your feet shoulder-width apart.
“Lift up your arms with your elbows bent, so your thumbs are level to your ears.
“Slowly slide yourself down to a seated position, whilst also straightening your arms.
“Slide back up, moving your arms into the bent position again.”
Finally, finish your workout with some calf raises.
Kasumi says: “Do five to 10 calf raises and do two sets.
“Stand with your legs a shoulder-width apart and simply raise yourself onto your tiptoes.
“Slowly lower yourself back down.”
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