Deconditioning is a term that refers to the breakdown of muscle tissue that occurs as the result of inactivity. This is a common problem in the elderly because aches, pains and injuries can cause seniors to become sedentary. Wheelchair users and bedridden individuals are especially susceptible to deconditioning. Engage in regular exercises to avoid deconditioning. Perform exercises that do not require large movements, but incorporate enough movement to keep your muscles working and flexible.
Arm Circles
Practice arm circles to strengthen your shoulders and arms. You can do arm circles from a bed or wheelchair. Extend your arms at your sides to shoulder level. Hold this position and circle your arms in a clockwise motion. Repeat the exercise 10 times in this direction, then reverse the direction for 10 repetitions. Rest by lowering the arms. Repeat the exercise for two sets.
Heel Pumps
The heel pump exercise helps reduce muscle deconditioning in the legs and prevent blood clots from forming. Start in a seated position with your legs extended in front of you. Place your hands behind you for support. Slowly pull your right heel in toward your chest, stopping when you feel resistance or a stretch. Straighten the leg to return to your starting position and repeat on the other side. Continue alternating your legs for 10 repetitions with each leg.
Wall Pushup
The wall pushup helps to strengthen the chest, arms and back, but does not place too much strain on the joints. Stand in front of a wall and place your hands on the wall in front of you at shoulder height. Bend your arms at the elbows to lower your body toward the wall. Push against the wall to straighten your arms and return to your starting position. Repeat the exercise 10 times. Rest for 30 seconds, then repeat another 10 times.
Marching
Marching is an exercise that can improve muscle function in the legs, hips and buttocks, yet is easy on the joints. Start by standing with your feet shoulder-width apart. Slowly lift your right foot in the air, lifting the thigh to hip height if possible. Lower the leg and repeat to lift the left leg. Slowly increase the pace of your lifting, repeating the exercise 20 times on each leg. Rest for 30 seconds and repeat for an additional set.
References
- Pain XChange: Preventing Deconditioning with "Paced" Physical Exercise
- "The Telegraph"; Muscle Wasting in Elderly Could Be Reversed; Richard Alleyne; September 2009
- FamilyDoctor.org: Exercise and Seniors
- Elder Gym; Start Exercises for the Elderly and Seniors Now; Doug Schrift, PT
- National Institute on Aging: About Strength Exercises
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