{"id":4175,"date":"2016-07-12T15:43:54","date_gmt":"2016-07-12T13:43:54","guid":{"rendered":"http:\/\/www.athenstrainers.gr\/en\/?p=4175"},"modified":"2016-10-23T02:28:32","modified_gmt":"2016-10-23T00:28:32","slug":"safe-exercise-seniors","status":"publish","type":"post","link":"https:\/\/www.athenstrainers.gr\/en\/blog\/safe-exercise-seniors\/","title":{"rendered":"Safe exercise and Seniors"},"content":{"rendered":"<p>Let&#8217;s talk about healthy aging and Senior&#8217;s Wellness.<!--more-->Elderly have to remain independent\u00a0and\u00a0functional\u00a0as long as possible, even forever.\u00a0Exercise will help\u00a0them to strengthen\u00a0torso, arms and legs,\u00a0to improve\u00a0balance,\u00a0move\u00a0synchronization and coordination.\u00a0Seniors have to maintain or develop muscle strength to eliminate the risk of falling and fractures. Exercise helps the bones stay strong.\u00a0\u00a0Elderly can\u00a0obtain healthy longevity when exercising (this means that the will be able\u00a0to get dressed, bathe, cook, take care of the house, play with\u00a0grandchildren and\u00a0remain in a good mental health).<\/p>\n<p><strong>STANDING BALANCE ON ONE LEG<\/strong><\/p>\n<p>Starting Position<\/p>\n<p>Stand upright,\u00a0feet hip width apart<\/p>\n<p>Execution<\/p>\n<p>Inhale and during exhalation\u00a0extend\u00a0your arms at shoulder level\u00a0and your\u00a0one foot\u00a0off the ground. Stay at this position for\u00a010-15 seconds\u00a0and breathe normally<\/p>\n<p>Cues<\/p>\n<p>Breathe in and breathe out&#8230;do not hold your breath<\/p>\n<p>Keep your eyes focused on a specific spot<\/p>\n<p>Engage the standing leg<\/p>\n<p>Keep the toes of the standing leg face forward<\/p>\n<p><strong>\u00a0<img fetchpriority=\"high\" decoding=\"async\" class=\"alignnone wp-image-2998\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/monopodiki.jpg\" alt=\"monopodiki\" width=\"186\" height=\"312\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/monopodiki.jpg 278w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/monopodiki-179x300.jpg 179w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/monopodiki-200x336.jpg 200w\" sizes=\"(max-width: 186px) 100vw, 186px\" \/><\/strong><\/p>\n<p><strong>LEG EXTENSIONS<\/strong><\/p>\n<p>Starting Position<\/p>\n<p>In siting position, keeping the torso straight, feet hip width apart<\/p>\n<p>Execution<\/p>\n<p>Inhale and during exhalation extend one leg\u00a0 and lift it up until it becomes straight. Inhale and return to starting position. 2-3 sets X 12 reps on each leg<\/p>\n<p>Cues<\/p>\n<p>Keep the torso firm<\/p>\n<p>Avoid detaching your body from the seat during execution<\/p>\n<p>Keep your shoulders away from the ears<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-3000 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/ektasi-gonatos.jpg\" alt=\"ektasi gonatos\" width=\"363\" height=\"251\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/ektasi-gonatos.jpg 363w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/ektasi-gonatos-300x207.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/ektasi-gonatos-200x138.jpg 200w\" sizes=\"(max-width: 363px) 100vw, 363px\" \/><\/p>\n<p><strong>HALF SQUATS<\/strong><\/p>\n<p>Starting Position<\/p>\n<p>Siting position,\u00a0feet hip width apart, arms folded and crossed in front of the chest<\/p>\n<p>Execution<\/p>\n<p>Inhale and during exhalation stand up without using your hands. Inhale and return to starting position.<\/p>\n<p>Cues<\/p>\n<p>Keep looking straight ahead<\/p>\n<p>Feet hip width apart, alongside<\/p>\n<p>Keep a slow and controlled tempo<\/p>\n<p><img decoding=\"async\" class=\"size-full wp-image-3002 alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/imikathismata.jpg\" alt=\"imikathismata\" width=\"510\" height=\"247\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/imikathismata.jpg 510w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/imikathismata-300x145.jpg 300w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/imikathismata-200x97.jpg 200w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/07\/imikathismata-400x194.jpg 400w\" sizes=\"(max-width: 510px) 100vw, 510px\" \/><\/p>\n<p>Sophia Papageorga, \u00a0Yoga &amp; \u00a0Pilates Instructor, AthensTrainers\u00ae Associate<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-2048 size-thumbnail alignnone\" src=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/sofia--150x150.jpg\" alt=\"sofia\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/sofia--150x150.jpg 150w, https:\/\/www.athenstrainers.gr\/wp-content\/uploads\/2016\/04\/sofia--66x66.jpg 66w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Let&#8217;s talk about healthy aging and Senior&#8217;s Wellness.<\/p>\n","protected":false},"author":1,"featured_media":3005,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[400],"tags":[12,500,499,498],"class_list":["post-4175","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-excercises","tag-athenstrainers","tag-chair-exercises","tag-exercise-for-elderly","tag-exercise-for-seniors"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v24.3 - 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