Wellness
Store

Yasmin Karachiwala recommends these 6 exercises for the elderly to enhance strength

Published on:6 June 2021, 13:00pm IST
No matter what your age, it’s never too late to start exercising and get fit. That’s exactly why celebrity fitness trainer Yasmin Karachiwala has come up with some exercises for the elderly.
Aayushi Gupta
  • 81 Likes
Here’s how you can help your parents stay healthy and active. Image courtesy: Shutterstock
Listen to this article

Watching your parents grow old is quite a scary experience, especially because age brings with it several health issues. The factors responsible for their age-related health problems are an unhealthy diet and lack of physical activity. Exercise and nutrition are essential for a healthy lifestyle, and as we age, their importance only increases. 

Physical fitness can help our elderly parents stay more active, live longer, healthier, and be more cheerful. All in all, exercise can bring a plethora of health benefits to our elderly parents, perhaps even more than it does for the young. Therefore, keeping our parents physically fit is important. 

And that’s exactly what celebrity fitness instructor Yasmin Karachiwala feels too. In her recent Instagram post, she has written, “We often hear doctors advising our parents that they must do some sort of exercise in order to stay active. Today’s exercises are for all our parents!” 

So, let’s find out some exercises for your parents to improve their health.

 

View this post on Instagram

 

A post shared by Yasmin Karachiwala | Fitness (@yasminkarachiwala)

Yasmin has divided these exercises into two categories:
  1. The first three exercises are for those of you, who have never exercised before and want to start.
  2. The next three exercises are for you to do, once you gain some strength.
Here are the exercises:
1. Seated bent knee lift (10 reps each)
  • Sit upright on a chair.
  • Lift one leg up, without changing the angle of the knee.
  • Then alternate to the other side, as you lift your leg up
  • Make sure that you don’t tilt your hip and shift your weight to the other leg. That means you must lift your leg up only as much, while maintaining this position.
2. Seated knee extension (10 reps each)
  • Maintain the same upright position.
  • Place a pillow between your knees, and extend one leg as high as you can.
  • Pull your knee cap towards your thigh, as you extend the leg. 
  • Maintain the upright position, and try not to shift your weight to the other side.
  • Complete the desired number of reps, and then switch the leg.
3. Supported standing heel lifts (10-15 reps)
  • Stand upright, holding the back of the chair. 
  • Lift both your heels up simultaneously.
  • Make sure that your body goes straight up, and try not to lean forward.
4. Seated heel lifts (10-15 reps)
  • Maintain the same upright position on the chair.
  • Lift both your heels off the floor, pressing into the balls of your feet.
  • Try not to change the position of the rest of your body.
5. Standing straight leg back (8-10 reps)
  • Stand upright and hold the back of a chair, putting your legs straight back without bending your knee.
  • Engage your glutes and lift your leg only as high as you can to maintain your balance.
  • Try not to shift your body forward, as it takes your leg back
6. Supported standing side lift (8-10 reps each)
  • Stand upright, holding the back of a chair. Lift your leg up laterally without bending the knee. 
  • Lift it up only as high as you can, while maintaining your balance. Do not shift your weight too much to the other side

Yasmin has another piece of advice. If your parents have any pain, consult their physician before doing these exercises. Make sure to keep this in mind!

Aayushi Gupta Aayushi Gupta

Candid, outspoken, but prudent--Aayushi is exploring her place in media world.