How to keep the elders at home, physically and mentally fit during this pandemic of coronavirus?

By
Dr. Nidhi Goradia
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1
1249
Elder people at work doing daily exercise to stay fit

Unlock 1.0 is in effect but still due to the soaring cases of the novel coronavirus, strict measures are being taken to tackle the pandemic. The older generation, especially those above the age of 75, are potentially at a higher risk of infection with the virus. The ones who suffer from comorbidities like diabetes, hypertension, thyroid, asthma are particularly vulnerable. During this time it is extremely essential they don’t venture out of their house and stay safe. This leaves them with limited mobility midst the four walls of the house, which in turn leaves them forlorn and dull since their connection with the society is cut off.This also increases their screen time which leads to dryness in the eyes and various aches and pains because of adopting awkward postures for elongated periods of time.

Research shows that regular physical activity is safe for healthy as well as for frail older people and the risks of developing major cardiovascular and metabolic diseases, obesity, falls, cognitive impairments, osteoporosis and muscular weakness are decreased by regularly completing activities. Hence especially during these times it is important to keep them mentally and physically fit at home to keep their immunity levels high so that they don’t succumb to this illness and even if they do ,their fitness levels helps them fight it.

Yoga and exercise at home

Here our certain tips on keeping them strong and active :-

These tips will help you to make the elders body more strong and active with the help of some easy exercise that we can do in the free time during this lockdown period.

Tips for promoting Physical Health :-

  1. Walking in the house for 10 minutes.
  2. Spot marching for 10 counts.
  3. Shoulder Rotations in standing for 10 counts.
  4. Wrist movements for 10 counts.
  5. Step up Step down with support if a stable foot board is available.
  6. Standing back extensions for 5 counts.
  7. Standing and playing catch and throw with a family member and ensuring one more family member stands behind them so that their balance is taken care of.

Important pointers to be remembered while making them exercise :-

  1. Taking a rest pause of 1 minute after every exercises
  2. Keeping them well hydrated
  3. Respecting the limitations and aches /pains of their body and not overdoing the exercises.
  4. Checking their oxygen saturation with the help of a pulse oximeter,before during and after and the exercise session. If the oxygen level falls below 95 immediately report it to your physicians.
  5. Encourage and motivate them at every step.

Tips for promoting Mental Health :-

  1. Breathing Exercises
  2. Practising Pranayam
  3. Listening to soothing music
  4. Meditating

Stay Fit and Healthy !!

Author – Dr Nidhi Goradia (BPTh,FRPT,Cert Mckenzie Therapist)

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