Hello Everybody,
Quality of life is the one thing we are all looking for. But what is it and how do we achieve it? To me it is being able to do what I want to do and live where I want to live comfortably and without stress from external factors. As we get older keeping active has to be one of the keys to a good quality of life. Walking is much the best and easiest way of keeping active. If walking is possible, for as we get older hips and knees are often not what they were and in later years walking may be a struggle. The answer is just to do what is possible and if walking is not an option there are chair born exercises which, although second best, do help us keep fit.
If we are able to walk there is so much to see, whether it is the countryside slipping from spring into summer or the changing shop windows in a city. Quality of life is often in our heads. It is about appreciating and enjoying what we have and accepting that there are things we can’t have or can no longer do.
Keeping independent is another quality of life goal. Older people can decrease their risk of disability and increase their likelihood of maintaining independence by over 40 per cent if they take part in a fitness walking program.
For some the very words ‘fitness walking program’ sounds scary, but there really is nothing to it. Just allow yourself a slot of an hour or so every day to go walking. All you need is a pair of good comfortable shoes and, if you expect bad weather, a waterproof anorak and off you go.
If you are unable to walk the following chair exercises are recommended by health expert Debbie La Croix.
‘Begin slow. If you feel tired, stop and take a break. You will build stamina and strength the more you do it.
Stretching. Many of your exercises will involve stretching your arms, fingers, legs and torso. They are as simple as lifting your arms about your head, pushing your legs out, and raising your arms and leaning backwards. Stretching is an important step to take before beginning any exercise.
Exercise Examples. You need to exercise your arms and legs to tone your muscles and keep them strong. Some easy chair exercises for seniors include:
Boxing or punching (without fully extending or snapping the elbow)
Arm circles
Foot bounces (put your feet flat on the floor and lift your heal in time to the music, do one foot at a time, both or alternate)
Leg kicks (extend your leg and kick out)
Leg crosses (scoot down on your chair so you can fully extend your legs, Cross them, and uncross them in the air)
You want to work your lower body as much as possible. Many chair exercises for seniors involve popular warm-ups sitting down.Seated Jumping Jacks
Work your full body by pushing out your legs and arms at the same time and straightening them.
involves sitting up tall and placing your feet spread apart on the ground with all your weight. Then lift them up, cross them in the air, and place them on the floor crossed. Lift again, uncross and put down. Repeat this exercise 20 times.
Another variation of chair exercises involves standing up and using the chair for balance or as a tool. Leg squats or knee bands are a great example of standing up and using the chair for balance’.
So it is possible to keep fit to some extent whatever your age and with fitness will come an improved quality of life.
See you soon,
Peter Stockwell.
12 July 2009
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