This is Part 1 of 3 series of the exercise blogs from The Community Service Interest Group (CSIG) in the School of Life Science and Chemical Technology (LSCT) at Ngee Ann Polytechnic.  CSIG aims to encourage students from LSCT to serve the community.  

For Part 1, these home exercises are "Do-it-anytime" type.

What are the exercises suitable for most people, young and old, and would be able do it on their own.

Always be aware of you own health condition before you start on a new routine.

1. Stretching (Hamstring and Hip Flexion stretch)
2. Side Leg Raises
3. Knee Extensions While Sitting

1. Stretching (Hamstring and Hip Flexion stretch) (contributed by Darren Tan)

Doing stretches daily would be the easiest and most relaxing way to stave off painful joints and sore arms.  As our bodies age, our muscles will get weaker. By stretching 5 to 10 minutes daily, it maintains the leanness and flexibility of our muscles. Hence, it improves our range of motions and ultimately prevents joint injury.

I usually stretch before I sleep as it makes me relaxed, and also prevents muscle soreness in the morning.

To do the hamstring stretch, we sit on the floor legs stretched out. Then, bend forward with extending our arms to touch our feet with our fingers. This helps to stretch your hamstring muscles, which is essential for walking.

To do the hip flexion stretch, we start with sitting on a chair with both feet on the floor.  Then move 1 leg up to the position as seen in the picture, with feet on the seat. After stretching for 8 seconds, switch and repeat with the other leg. This stretch strengthens your hip muscles, to prevent hip pain due to muscle tightness when moving around.

2. Side Leg Raises (contributed by Glenda Ong)

To do this simple at-home exercise, we need a stable chair and a pair of slip-free exercise shoes.

To start the Side Leg Raises, stand behind and hold onto the back-rest of the chair within a comfortable distance.  We stand up straight to engage our core. Slowly raise our left leg to the side, making sure the leg is straight and the foot is flexed. Next, slowly move it back to the original standing position. Repeat this exercise 10 times before moving onto the right leg.

Leg raises help to strengthen many muscles in the body such as the hips, lower back and thighs, helping the elderly to maintain greater balance.

Read Part 2: Practise, train and go!

3. Knee Extensions While Sitting (contributed by Megan Choo)

Doing knee extensions while sitting would help to strengthen our thigh muscles and regain the range of motion of the knee.  Knee extensions also helps us to maintain our balance and prevent falls.

Knee extensions and other knee exercises improve knee-joint flexibility.  My grandparents like doing this exercise because they can watch television while doing their knee extensions. They also mentioned that this exercise is very easy to do.

To start, we sit on a chair and place both feet on the ground.  Next, extend one leg to straighten the knee.  Hold it there for about 3 seconds before placing your leg on the ground.  Repeat the steps for the other leg.  Do 10 times each day.

This is Part 1 of 3 series of the exercise blogs from The Community Service Interest Group (CSIG) in the School of Life Science and Chemical Technology (LSCT) at Ngee Ann Polytechnic.

Part 2: Practise, train and go!

Part 3: Up your game!

CSIG aims to encourage students from LSCT to serve the community.  During the pandemic, all volunteers activities with direct physical contact with our elderly residents is suspended.  Hence, the group decided to contribute to our Home with this series, recommending elderly-friendly exercises and sports.

Disclaimer: The views and opinions expressed in this article are those of the authors and do not necessarily reflect those of St. John's Home for Elderly Persons.

St John's Home for Elderly Persons is not a government-subvented Home and depend largely on the public's generosity to enable us to continue our work as a Registered Charity.

Please support our Home by donating generously: https://www.giving.sg/stjohnshomesg