In this article from humanhealthmag, we would like to introduce some hand strengthening exercises for seniors. As we said in the article Leg exercises in bed for the elderly, exercise has many benefits for the elderly. Since the elderly have special conditions, exercises should be performed according to their conditions. The best sports for the elderly are those that can improve their general condition.
The effect of exercise on the life of the elderly depends on their level of physical fitness, age, type of exercise, etc. Exercises should be a combination of aerobic, strength and balance exercises. In the following, we review some physical exercises for the elderly.
The Effect Of Exercise On Improving the Life Of Eelderly
Strengthen your muscles، hand strengthening exercises for seniors and increase the endurance of your bones. It also helps maintain your balance when walking and moving and prevents the possibility of falling by 40%. In addition, having physical activity and mobility directly affects your quality of life and well-being. The exercise program relieves some symptoms of chronic diseases such as the following:
- Pain associated with arthritis and rheumatism
- Sudden heart attacks
- depression
- sleep disorder
- diabetes
- obesity
- Back and lower back pain
- Osteoporosis
- Increase energy
- Mood improvement
- Improve sleep quality
- Reduce stress and anxiety
- Reducing pain caused by complications such as arthritis
5 Hand Strengthening Exercises For Seniors
Many experts recommend that older adults do at least 2.5 to 5 hours of moderate-intensity aerobic activity. To improve the effect of physical exercises in the elderly, it is better to spread the activity throughout the week. Activities considered moderate-intensity aerobic exercise for seniors include dancing, brisk walking, bicycling, and nature walks. The best and simplest hand strengthening exercises for seniors are:
1- Pushing the wall
- Move towards the wall and then return to a standing position
- According to your physical condition, perform this movement three times in the morning, noon and night
2- Hand movements alternately up and down
- Move the hands up one at a time until it reaches the top of your head and then slowly return to the original position
- According to your physical condition, perform this movement three times in the morning, noon and night
3- Tension in the shoulders
- Hold hands behind each other’s backs
- Move the right hand to the elbow of the left hand as far as possible.
- Do this with the left hand
- Think for 10 seconds each time
4- Stretching the hands
- Sit or stand
- Hook the fingers together and pull forward so that the palms are facing the ground
- Hold the arms in a stretched position for 10 seconds
5- Ball pressure
- This movement is useful for strengthening hand muscles
- Sit on a chair, you can also do this while standing
- Hold a tennis ball in your hand. Place your forearm on the seat
- Squeeze the ball into your fist as hard as you can for three to five seconds
- Do this movement ten times. You can easily do this movement while watching TV
- Rest for one to two minutes
Benefits Of Hand Strengthening Exercises for Seniors
The benefits of exercise for the elderly are many. Exercise improves muscle strength and bone density. Postmenopausal women are at risk of osteoporosis faster than men, so exercise is suggested as an effective solution. Some of the benefits of hand strengthening exercises for seniors include the following:
- improve strength; Not needing help from others to do things
- Prevention of chronic diseases
- Improving cognitive function (how the brain works)
- Improving mood and fighting depression
- increasing balance power; Preventing falls
- Increase body energy and freshness
How Much Exercise Per Day Is Necessary For the Eelderly?
Doing just one light activity a day can have significant effects on your overall health. Try to do activities that help your strength, balance and flexibility at least 2 days a week. Elderly people should try to have at least 150 minutes of moderate activity and try to do light activities instead of sitting and lying all the time.
The best time for exercise for the elderly is from 10 am to 5 pm. If you have never exercised before or if you have special physical conditions, be sure to consult a doctor and a specialist trainer before doing exercises. It is recommended to exercise under the supervision of a trainer.
Why Are Hand Strengthening Exercises for Seniors Important?
In general, hand strengthening exercises for seniors have many benefits for the elderly. Stretching can improve blood flow in your arms and warm up the muscles, giving them the oxygen they need to keep moving. They also help reduce the risk of injury by improving muscle growth and increasing wrist range of motion.
Hand and wrist exercises can help reduce stiffness and pain from arthritis. This work is associated with increasing the range of motion and flexibility in you and helps to perform daily activities with less discomfort. If you suffer from carpal tunnel syndrome, ulnar tunnel syndrome, or tendonitis sprains in your wrists, fingers, or thumbs, regular stretching can help reduce problems and keep your hands and wrists healthy and strong.
Concluding Remarks
Hand strengthening exercises for seniors are very useful and necessary. Exercise in the elderly can reduce the complications of age-related diseases. It can also delay the onset of these diseases. Even if you have movement problems related to old age, you can control it and improve your movement ability to some extent by doing proper exercises.
Muscle and wrist muscle exercises can help you increase your upper body strength and make you able to do most of your daily tasks and activities better and more easily. Be sure to be patient in doing the exercises and do the exercises regularly to get a good result from doing them. Also, keep in mind that you must get help from a trainer or doctor to do your exercises in the best way.
FAQs
How Often Should You Stretch?
For best results, stretching should be done several times a day. For each exercise, hold each position for 5-10 seconds and repeat each exercise 10 times. Stretching should be done slowly to avoid injury. If you feel numbness or pain during or after stretching, stop it and be sure to inform your doctor.
What Is the Intensity And Duration Of Exercise For the Elderly?
The health benefits of exercise include everyone from children to the elderly. Seniors should have 30 minutes of moderate intensity exercise in their schedule every day. These sports can include all kinds of strength, aerobic and stretching physical activities. The variety of exercises helps to involve different parts of the body and it is easier to stick to the program.
What Are the Best Flexibility Exercises For the Elderly?
Flexibility exercises are essential for independence, mobility and strengthening the body and should be a part of exercise for the elderly. Flexibility reduces standing and walking energy in old age. The best exercises are those that can engage key parts of the body that are usually associated with balance problems, such as the shoulders, hips, and legs. Stretching and relaxation exercises such as yoga, tai chi, pilates and dancing are good options.