Simple exercises, while we stay at home, even for seniors
Specific population groups such as diabetics, patients with cardiovascular disease and those with respiratory problems may be more affected by home confinement, due to the lack of exercise and physical activity recommended for their diseases.
The elderly, another high-risk population group, appear to benefit manifold from basic exercise.
In addition to the beneficial effect on the aforementioned diseases that are very common in old age, exercise prevents frailty syndrome, loss of muscle mass (sarcopenia), osteoporosis, reduces the risk of falls and by extension the risk of fractures, and improves cognitive functions, self-confidence and self-esteem.
The above have been evaluated by health authorities worldwide, which is why recommendations for exercise have been included in the guidelines that are being circulated.
Simple exercises to improve physical fitness
Simple tips to maintain or improve our physical fitness:
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Aerobic Exercise:
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It is generally recommended that exercise be done five to seven times a week and its duration be 150 minutes – 200 minutes / week.
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Exercise should include, among other things, resistance exercises (twice / week), balance exercises (twice / week), range of motion exercises (five times / week). It is recommended that the intensity of the exercises be moderate (up to 65 – 75% of maximum heart rate).
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Simple exercises for indoors:
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Resistance exercises with body weight such as deep squats using a chair as a balance aid, sitting – lifting from a sitting position to a chair, going up – down a step, lifting and carrying small weights (e.g. packaged food), aerobic exercises such as walking or dancing indoors, balance exercises such as walking in a straight line on the floor, walking on tiptoes or heels and walking with jumping over very low obstacles. These exercises are well tolerated by the elderly and by patients with hip/knee osteoarthritis or other musculoskeletal conditions.
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“We are all experiencing unprecedented situations in our daily lives. Situations that none of us had imagined,” continues Dr. I. Tsarouchas “We must continue to demonstrate prudence, restraint and discipline, taking care of ourselves and those around us, so that we can return to normality even faster. Good Strength!”
