Everyone has a different lifestyle by gender, age, job, culture, interests etc.
Regardless of our differences, we all need to exercise through our lifetimes for good health. “Exercise” is a key to keeping physical health and mental health.
We talked about Dementia previously in the BC2 blog. Dementia is not a normal process of ageing. However, many ageing people suffer from this horrible disease. Many research results find that Exercise reduces the chance of Dementia by 30~45 %.
Exercise can get harder when we get older as we lose our muscle strength. However, we have to do any form and level of exercise to keep our quality of life.
The simple exercise for seniors would be walking for 20~30 mins. Take your nip-glide walker out for a walk and add this 10-minute exercise using your nip-glide walker for your strength.
Make sure your walker handle is not too high. The right height is about your wrist height - click to see the link of the correct handle height guide.
1. Stand up on toes
Stand in front of your nip-glide with your feet near together. Put nip-glide parking brake on and hold both handles. Slowly stand up onto your toes. Repeat this 12~15 times.
2. Squats
Stand in front of your nip-glide with your feet apart about shoulder width. Put the parking brake on and hold both handles. Slowly sit down (squat) bending your hips and knees without bending your back. You can do as many as you feel comfortable. You can increase the repetitions and how far you squat down.
3. Lift legs back
Stand in front of your nip-glide with your feet together. Put the parking brake on and hold both handles. Slowly lift one leg backwards as far as you can. Repeat 10~15 times. Swap to the other leg and do the same thing again. Add a resistance band(elastic exercise band) between legs to increase strength.
4. Lift legs side
Stand in front of your nip-glide with your feet together. Put the parking brake on. Hold both handles and slowly lift one leg sideways as far as you can. Repeat 10~15 times. Swap to another side and do the same thing again. Add a resistance band(elastic exercise band) between legs to increase strength.
5. Roll forward
Stand in front of your nip-glide with your feet apart about shoulder width. Now release the parking brake. Hold both handles and slowly push forward your walker bending your back using your core strength(suck your stomach in by imagining bringing your belly button to your spine). Use your back and arm muscles to bring the nip-glide back to you. Repeat this 10~15 times. If you feel this is too easy, put some weight on the seat of the nip-glide.
6. Move ankles
Put the parking brake on and put the handles down in the lowest position. Sit down on the nip-glide walker. Stretch your legs out and point your toes. Pull back the toes. Repeat this 10~15 times.