Living with dementia - the benefits of staying at home
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Staying active in winter is essential for flexibility, circulation, and warmth. This quick 5-minute exercise routine is perfect for older adults.
- Gentle warm-up (30 Seconds)
– Neck rolls: Tilt your head forward and roll it gently in both directions for 15 seconds each.
– Shoulder rolls: Roll shoulders forward for 15 seconds, then backward.
This warms up muscles and loosens joints.
- Seated marching (1 Minute)
– Lift one knee, then the other, in a marching motion while seated.
This boosts circulation and gently raises your heart rate.
- Arm circles (1 Minute)
– Extend arms to the sides and make small circles forward for 30 seconds, then backward.
This strengthens shoulders and improves flexibility.
- Leg extensions (1 Minute)
– While seated, extend one leg straight, hold for two counts, and lower. Alternate legs.
This strengthens thighs and improves knee mobility.
- Ankle rolls and toe taps (1 Minute)
– Lift feet slightly, rotate ankles clockwise for 15 seconds, then anti clockwise. Finish with 30 seconds of toe taps.
These movements reduce stiffness and improve blood flow to the feet.
Benefits and tips
– Stay safe: Exercise in a warm, well-lit space with sturdy footwear.
– Breathe:Â Keep a steady rhythm and avoid holding your breath.
– Modify as needed: Adjust movements if needed.
This quick routine enhances circulation, joint flexibility, and overall well-being. Consistency is key—just five minutes a day can make a difference in how you feel. Stay warm and enjoy the benefits of movement!
