Most of us are gravely affected by the COVID-19 pandemic, especially our senior citizens. We are all struggling to cope with the new normal, where authorities set many restrictions as we try to flatten the curve. 

The World Health Organization has encouraged everyone to stay at home to avoid getting infected by the virus.

Our seniors are more prone to get infected due to weaker immune systems or underlying health conditions. Now that there are restrictions for our seniors to stay inside their homes, they must find a way to keep fit during the pandemic.

If you are a senior, here are some home exercises that you can do to stay healthy:

Start Slowly

It would be better if you knew your limits when doing exercises so that you know when to stop and when you can keep pushing.

Remember to be gradual and take things slowly when going beyond what you’re used to. If you feel any pain or lightheadedness, stop what you are doing and hydrate.

Remember also that you will feel soreness in joints and muscles after a couple of days of exercise. 

1. Chair Squats

Chair squats will help strengthen your lower body, joints, and bones.

Here’s how to do it:

• In front of a chair, stand straight with feet apart.
• Bend your knees, but keep your chest and shoulders upright.
• Slowly lower your bottom for about four seconds until you are seated.
• Then stand up straight again for two to four seconds.
• Avoid using your hands unless you still need a guide.
• Do this exercise five to ten times for a time of 20 to 60 seconds.
• Repeat the routine two to five times.
• If you feel that you cannot do this exercise, try to bend your legs little by little until you can do the full workout.

2. Single-Leg Stands

The stork, or single leg stands, helps in improving bone strength and balance.

Here’s how to do it:

• Stand facing a stable chair.
• Do a slow march for warm-ups in about one minute while slowly lifting your knees higher.
• Both arms at your side, lift your right foot and try to balance it on top of your left foot for about ten seconds.
• Repeat by switching right to the left foot.
• Do the exercise for about five seconds.
• Repeat three to five times for both legs.

3. Wall Snow Angels

Doing wall snow angels exercise helps in improving strength, mobility, and posture.

Here’s how to do it:

• Find a blank wall in your area, then stand with your upper back, heels, bum, and head against it. 
• Point your hands to your side with palms facing outwards.
• Slowly raise your hands above your head, stretched wide apart. Do not lose contact with the wall.
• Return to the starting position and repeat this exercise two to three times.

4. Rotations

This exercise will improve your back mobility and upper body strength.

Here’s how to do it:

• Get a broom as your prop, and hold it horizontally behind your head. Stand with your feet wide apart, and slightly bend your knees.
• You may use your hands by holding them up at 90 degrees.
• Turn to your right, twisting your hips while you keep the broom straight.
• Please return to the center then repeat it to your left side.
• You may repeat this exercise two to five times.

More Exercises

There are plenty more exercises for our seniors such as wall push-ups (improves your upper body strength, and bone mineral density, overhead lifts (strengthens your upper body strength), and stair stepping (helps in improving aerobic fitness, lower body strength, and coordination.)

Now that you are familiar with these exercises, you need to find the motivation to do it.

If you are suffering from chronic pain, you can visit pain management centers to get immediate relief.

Remember to always keep fit and healthy to defend yourself against the virus.