2 Simple Exercises with Big Benefits for Mom and Dad

As people age it becomes more and more difficult to do hard-core exercise programs. It’s easy to lose motivation to exercise as your body slows down.

And your muscles gradually shrink due to a condition called sarcopenia.

Sometimes it’s even more difficult to convince other people to exercise - especially your parents. If you want them to start an exercise program, you might want to start slowly.

Here are two exercises I have learned about that can help. They are easy to do, and add some variation to your parent’s normal exercise routine. They can also lead gradually into a more intense exercise program because they help ease some aches and pains.

#1 - Putting your legs “up the wall”

Simply lay on your back next to a wall and raise your legs so they are resting on the wall. Start on your side and roll so the legs go up the wall. Your mom or dad may want to use a mat or pillow for their hips. Stay in that position for about 5-15 minutes.

Just holding this position has a lot of benefits:

• Activates the parasympathetic “rest and digest” nervous system which reduces heart rate & stress

• Improves circulation and reduces swelling. My reduce varicose veins

• A gentle stretch for the hamstring, calves and back, which can release tension and pain

• Aids sleep and digestion - may be good to do prior to bed

• Eases migraines and other headaches

• Encourages lymphatic system drainage

• Helps boost energy levels

Some physicians warn about doing this if you have glaucoma, very high blood pressure or severe neck or back issues.

#2 - Walking backwards

It’s very important to keep walking. There are all kinds of news stories, challenges and advice to walk so many thousands of steps a day.

Why not try doing some of that walking in the opposite direction? There are lots of benefits of walking backwards. Some of the benefits include:

• Improved balance and coordination which can lead to a reduction in fall risk

• Engagement of muscles in the hamstring, glutes, quadriceps and lower back which aid stability

• Reduces impact on the knee joint which can make it easier to exercise if you have knee pain or are recovering from surgery

• Alleviates lower back pain

• Enhanced cognitive function as your brain has to work harder to coordinate an activity you rarely do

Obviously if you’re worried about balance issues with your parents, you might want to make sure they don’t do it alone.

Having your parents move consistently will do a world of good for their overall health. Just doing different movements than they normally do and mixing up what they do each day will not only help their body, it will help their brain as well.

Maybe you can try these as well for your health? Or better yet, do them with your parents. You might find these little changes have a very big impact.