Exercise to strengthen muscles is considered a simple technique that can be done at any age. However, for muscle strengthening in the elderly, the focus should be on exercising the large leg muscles such as the hip, thigh, and calf muscles to help improve the stability of the elderly’s balance and reduce the risk of falls.
Exercise 1 Stand with feet shoulder-width apart, then rise onto the balls of your feet and hold for a count of 1-5. Then place your feet flat on the ground and repeat.
Repeat this exercise 10 times. This exercise helps strengthen the calf muscles.
** (Participants should hold onto a stable support to prevent accidents during exercise) **
Exercise 2 Stand with feet shoulder-width apart, then extend one leg backward and hold for a count of 1-5. Then place your foot flat on the ground and repeat the exercise 10 times. Switch to the other leg and repeat the exercise 10 times. This exercise helps strengthen the hip muscles.
** (Participants should hold onto a stable support to prevent accidents during exercise) **
Exercise 3 Stand with feet shoulder-width apart, then spread one leg out to the side of the body and hold for a count of 1-5. Then place your foot flat on the ground and repeat the exercise 10 times. Switch to the other leg and repeat the exercise 10 times. This exercise helps strengthen the hip muscles.
** (Participants should hold onto a stable support to prevent accidents during exercise) **
Exercise 4 Stand with feet shoulder-width apart, then bend one leg forward in front of the body and hold for a count of 1-5. Then place your foot flat on the ground and repeat the exercise 10 times. Switch to the other leg and repeat the exercise 10 times. This exercise helps strengthen the hip muscles.
** (Participants should hold onto a stable support to prevent accidents during exercise) **
Exercise 5 Sit on a chair with a backrest, then straighten your knee and tighten it, holding for a count of 1-5. Then lower your leg and repeat the exercise 10 times. Switch to the other leg and repeat the exercise 10 times. If there is no knee pain during the exercise, ankle weights can be used to strengthen the thigh muscles (knee).
Exercise 6 Use a stick to assist in shoulder exercises by holding the stick with palms facing up, then raise your arms above your head while inhaling through your nose. Slowly lower your arms back down while exhaling slowly through your mouth. Repeat 5 times, then rest and repeat again.
Exercise 7 Use dumbbells or water bottles to assist in elbow flexion exercises by bending the elbow close to the body, then return the arm to the starting position. Perform 10 repetitions on each side. Do not hold your breath during the exercise.
** (The weight of the water bottle should not be too heavy and should be able to be lifted 10 times without pain or arm fatigue) **
Exercise 8 Use dumbbells or water bottles to assist in elbow extension exercises by starting with the elbow bent close to the back of the body, then raise the arm and straighten the elbow. Perform 10 repetitions on each side. Do not hold your breath during the exercise.
** (The weight of the water bottle should not be too heavy and should be able to be lifted 10 times without pain or arm fatigue) **
