Things you need to know about elderly health

Elderly health is something many people ignore, but it should be focussed. When we age, we see and experience many changes in our bodies. To adapt to those changes, elderly health routine is needed.

This elderly health and care doesn’t only include workout, but also all the other details and things that can keep people healthy with age.

We will understand why this is important, and we will learn some moves and ways that can keep seniors fit and active. I will include things that are easy to follow, and you can add them easily to your routine.

Who am I? Well that’s not important. If you are someone 65+ consider me your son or grandson, or just consider me your friend.

Why do we need to know about elderly health

As mentioned above, to adapt to bodily changes we need to know new and different sets of rules. These rules are different for different ages, and we need to follow them accordingly.

With elderly health, people will also learn how to manage issues like hypertension, diabetes, heart diseases, memory loss, insomina and other diseases that are common with age.

With workout and proper routine, seniors can improve their stamina, flexibility, bone health, immunity, etc.

Laughter is the best medicine

You might have heard that laughter is the best medicine. But, have you ever tested it? Well 10–15 mins of laughter can help you burn 40 calories easily. It increases immunity, increases blood flow to the heart, that helps in managing the blood pressure. It also decreases stiffness around blood vessels, that improves heart conditioning. It also helps in improving mental health.

So, you can see laughter could be a great workout, and you don’t need to put any extra efforts for this. You might have seen laughter clubs in the park at morning, consider joining them. They could be a great stress buster.

Or maybe find humor around you. There are tons of ways, you need to accept and be open to them.

Exercises for elderly

When we specifically talk about exercises, then we don’t necessarily need to do anything high intensity. Some light movements and chair exercises can give great benefits.

There are moves that are comfortable for elderly, or people with back issues. These moves are safe and tested according to elderly.

Start easy with the workout

First, if you are comfortable with walks, then you can also consider including that in your routine. A walk for 10–15 mins is more than enough. It need not to be anything fast, a slow and steady walk on ground or nearby park will do just fine.

You can even do a march at your home by standing on one place or even while sitting.

Then there are some other moves, that I personally suggest. I see my grandmother doing it and I feel people can do them comfortably at their home.

Something as easy as clapping can be a great exercise as well. It improves blood circulation and elevates mood.

Clapping exercise for elderly health

We generally clap when are happy or celebrating. Well here, let’s celebrate our good health. How about we aim for 100 claps?

Arm rotation and circles

For this, you can either stand or sit comfortably, open your arms wide and rotate them clockwise and anti-clockwise. You can also lift your hands alternatively up and down.

These moves will increase flexibility and mobility in the arms. Please refer to the pics above

Leg movements

Just like arms, you can do the same with legs. Like a pendulum, you can move your legs forward and backward. You can also do it while sitting or having a support of something (while standing).

While sitting, you can try toe raises. For this simple move, you need to lift your toes. You can even do ankle rotation, for these you need to rotate your ankles in clockwise and anticlockwise direction. Be gentle and don’t rush.

Shoulder rotation

seated exercise for adults

Another great exercise for shoulder and arms. This can also be done while sitting. You need to touch your shoulders with your fingers and rotate your arms.

Remember to rotate very patiently.

Neck rotation

Just like legs and arms, we will also rotate neck. This movement supports spine, neck, even provide relaxation to that beautiful brain of yours.

You can do it while sitting or standing. First we will look left-right. Make sure your upper body doesn’t move while doing it. Then we will look up and down, again no upper body movements. Lastly we will gently rotate the neck in the circles.

Those who have issue of migraine or vertigo, please avoid it.


I am sure, you are aware of some yoga Asana that are equally helpful and effective. I’ll include some which are comfortable and easy to do.

Butterfly pose for elderly

For this Asana you need to sit comfortably with leg folded.Bring both the soles of your feet together and hold them with hands. Now gently, while keeping the spine straight start flapping both the legs like wings of a butterfly.

Let’s aim 20 secs of this. You need to be very calm with it and make sure your breathing is in control.


It is a type of breathing exercise and has several benefits like it decreases stress, improves sleep quality, reduces blood pressure, improves lungs functioning, aids digestive health, improves mental health and more.

For this, you need to sit in open air. Pranayama should be done on an empty stomach, so morning time would be great.

I am sharing a video for those who are new to this and want to learn it properly. This can be done while sitting on the floor, on a chair or even on a bed.

Brain health of elderly

Generally, elderly take a lot of unwanted stress and even many times their brain health starts deteriorating with time. For that we need to keep our brain active. Elderly can have issues like dementia, mental imbalance or worse. Trust me, dementia is not a part of age process. Not all have memory loss. In fact a brain can be kept in a good condition with some basic exercise.

These brain exercises will be fun. These may look funny to some,but the benefits are amazing. When it comes to brain health, a simple puzzle solving, reading a book, staying updated with technology, continuing your hobby can do wonders.

Plus, there are some foods that are great for brain health. You can learn all that through this blog.

Diet for elderly

I am sure this will offend many, but trust me I am not discriminating anyone for anything. As you may know that every one should take different diet according to their age. For example, you cannot expect to feed a full burger to a toddler, similarly diet for elderly should be made with some care and extra love.

A good diet not only prevent from electrolyte imbalance but also keeps the body nourished.


Elderly’s food should not contain too many spices or salt. It should not be too sweet. Avoid full fat milk, processed food as they are hard to digest and can cause elevated blood sugar levels and cholesterol.

Focus more on nutrient rich foods like fruits, legumes, vegetables, low fat milk, dry/dried fruits, beans, millets, etc. These foods pack all the essential minerals, protein and vitamins.

A message for youngsters

This is a message for youngsters before I end this blog. Make sure you spend sufficient time with senior citizens. Listen to their stories and learn from their experiences. Fulfill their needs and make sure you encourage them for a regular health check-ups.

In the end

Elderly health is important, and today we have learned an easy approach that can be followed for elderly care.

Mainly, people need emotional support, love and care during their senior years. Just like a baby needs patience and attention, seniors also needs patience and attention. With this post I have highlighted a few things that will help everyone to achieve better elderly health.


How much water elderly needs to drink in a day?

Elderly people should aim for 1.7 liters of water or fluid in 24 hours.

How much sleep elderly needs to have?

Experts recommends that adults above age 65, should have at least 7–9 hours of sleep daily. Failing to which it could cause weight gain, hypertension, heart diseases, stroke and depression.

Why elderly needs to workout?

Workout for elderly protects them for several ailments like hypertension, weight gain, diabetes. It improves posture, stability, flexibility, immunity and bone strength. Every person should workout for at least 30 mins a day.

Hey, until next time Keep shining!!!

113 responses to “Things you need to know about elderly health”

    • How did you find the post dy?

      If there’s any issue, need to report it to sadness engineers.

      I cannot tolerate anything impeding my hardwork.

      I spend multiple days and countless hours for this 1.5k+ words blog post.
      I’m pissed as wp is screwing me ever since the upgrade ☹️

    • I hope to help more people with it.
      I tried to keep the language very friendly and this is the first thing I’ve learned from you πŸ™‚

      This post got decent score in terms of seo. (I’ll tell you on a mail), another thing I’m thankful about 😊

      You better enjoy samosas PG
      I’ll have some homemade allu k paranthe with some mint chutney πŸ˜›

      • That’s awesome, always a good idea to keep the language inclusive and yay for SEO friendly posts 😊

        Thanks, I don’t like allu paratha so much lol but we made some pakoda too which were amazing 🀀

      • Pakoda of what?
        Like anything specific? πŸ™‚
        I like pyaaz k pakode ( Onion), needs to be hot and fresh. πŸ˜‹

        It’s good that you make such delights at home itself. I’m sure it’s super healthy.

        I like kachori more than samosas, been so many years since I’ve eaten them. At home we make them very less. I refrain eating anything from outside. Pyaaz ki kachori 🀀

      • We made bread pakoda. I love pyaaz pakode too but my favourite are the bread ones.

        I wouldn’t say super healthy since it’s fried lol, but it’s so much healthier than buying such things outside.

        Pyaaz kachori is definitely amazing. One of my favourites but like you we don’t make them at home much either. I prefer samosas more though. It’s good you don’t eat such stuff outside as it’s incredibly unhealthy and even at home it’s best to only eat fried foods very occasionally.

      • It’s been ages since I’ve eaten bread pakoda. My mother used to make it.
        Now I even realize that I don’t even eat bread or haven’t eaten sandwich for 10 months.
        I left it completely because it’s made outside and I replaced bread in the morning with chapati πŸ™‚.

        Would you tell me what oil do you use?

        I don’t know why, but at my home kachoris are made during diwali or once a year. Otherwise my family keep eating kachori or samosa, but my I don’t.
        I know I haven’t suggested any such thing in my blogs, but this is bitter truth that you need to make sacrifices for specific physique.

      • You’re right, for health we have to make sacrifices. And to lose weight you have to cut out many things you like.

        I use canola oil most of the time because the other oils make me sick (nausea). And occasionally olive/sesame/mustard oil. What about you?

      • Never tried canola oil

        We use soya bean oil.
        But we keep switching with olive, mustard, sunflower, rice bran, etc. The thing is not all oil will taste good with food.
        Like you cannot cook pakodas in mustard oil, the taste will be very different.
        Coconut oil is bit sweet, so it’s no-no too.

      • I agree, with most cooking we use canola. And you can’t cook olive oil as it’s bad for health so we eat that raw. Same for many oils as they all have different optimum temperatures.

  1. Means you’re not overloading people with too much information. It is spot on.
    I like the presentation, with the headings and the occasional graphics. But I’ve always been impressed with your graphics.

    I’m glad to be back 😁

    • My graphics will be back
      I promise

      The reason I use them less is, with blogs with more info, graphics do great job, as it take away some info in them.

      With this blog post, I felt there was no need to take away any info on infographics.

      I’ve used other elements like FAQ, to give some info.

      Would you like to add anything to the post?

      • No, nothing. I really do think you’ve said it all. I’m just thinking about what we’re dealing with, rehabilitating my mother-in-law … good food, hydration, exercise/movement and social interaction

      • Generally elderly
        Needs love, care and a lot of patience….

        In India, it is believed that there’s heaven in the feet of seniors.

        I believe it too πŸ™‚
        And I want to keep being respectful towards my elders.

        In india, we touch feet of elders to take their blessings and I believe without their guidance it’s hard to move in life.

        I’m blessed to be with my parents, grandmother. Also received loved of my grandfather ( who passed away 10 years ago).

        I’m very lucky to have their love. Because my cousins who live in usa, never received that.

      • It is special when you can have that time together. As a child my father was in the navy, so we travelled a lot and I didn’t get didn’t get to spend as much time with my grandparents at that time but but my grandmothers both lived until almost 90 so I had time to get to know them as an adult.

  2. Great points mentioned here.

    It’s so true that elders want our love, care and attention just like the children want.

  3. Great write, Devang! I agree about laughter. It really is the best medicine. These exercises and tips are good to know, very informative.

    Hope all is well! Take care. πŸ€—β˜€οΈ

    • K-Cio!!!

      How are you doing sis??
      Being a while since I see on here on WP.

      Yes, please be happy and keep laughing

      You need not to worry about these tips for next 40 years atleast 😌

      • Hey
        I’ve noticed that it’s impossible to reply to your comments on your posts….

        Wp doesn’t allow, shows error

        It has happened before with your other posts…..

      • Thank you for letting me know! I looked into this and I believe it has to do with a “nested comments” setting. Per WP Support it’s best to use a max of 3 levels deep (which my settings are at), otherwise it can impact the site theme (when you actually visit However, when you view my posts in the WP Reader (on both desktop/mobile), the ‘Reply’ button shows next to everyone’s comment, so responses to responses can be made there. My “Paper Honey” post is a good example that shows this. What was the error you were seeing?

      • It was showing
        Jetpack error
        It asked me to slow down, and I’m responding too fast.

        Even if I slow down, it shows the same.

        Usually comments should go into moderation, but I’m unable to reply back

      • Hmm. You may want to reach out to WP support? It sounds like Jetpack suspects bot activity if a response comes in too fast or if a VPN is being used. I believe that’s settings I can’t control but established with Jetpack to protect the site security.

      • Haha
        Another issue??
        Interestingly, this time it’s not from my side

        Because if it was, then it would be happening everywhere. I thought to apprise you.

  4. A very important post as many people ignore the health of senior citizens. The senior citizens in my family have a habit of hiding their health issues from youngsters and I need to be extra polite and sometimes trick them into revealing any pain they might be having. But I am happy that my mother at the age of 76 can still lift her leg straight while sitting on a couch without any effort. She sometimes listens to me and does some exercises.
    Very good post with helpful suggestions.

  5. Hi Devang,
    This blog post is thoughtful. It’ll be more helpful to the people whom you’re addressing.
    My parents are close to 50. I take regular updates of their health. And they’re doing fine right now.
    I never saw my Dada-Dadi. But I have met my Nana-Nani, and love them a lot.
    They, and I too, belong to a farmer family, which helps them to stay active and maintain a good health.
    But, again, you need to address particular problems, if they appears.
    I don’t have much to say, as I’m living far away from them. Can’t interact with them physically.
    Just hoping, everything is fine there.

    • I hope everything is fine with them πŸ˜ŠπŸ™πŸΌπŸ”†

      Life, makes us busy and responsibilities sometimes take away from things that are important.

      Farming is a great exercise actually. Will keep them fit and active for long πŸ˜€

  6. I love the new look of your website, the topic is really well-researched. None of us is getting younger, that’s for sure. I tried to like the post but couldn’t do it for some reason. Trying to click on Like this: but it’s still loading / unclickable. I mean the site isn’t working right or maybe it’s limited somehow for users.

    Share this:

    Like this:

    • You are for sure aging reverse

      Actually this issue is told by some other people as well

      I need to report it.

      They told me that they cannot like my posts, infact I’ve seen it’s taking a lot of time to load.

      Thanks for letting me know. I will report it.

      And please feel free to give feedback. I’m here to learn

  7. It’s so important and you gave great exercises for the elderly here. I took my dad for a walk that would take 10 min for me today and it took an hour. Patience is another thing I learned. There was no time for a walk for me after that but I get karma points-:)
    Great information shared! D!

  8. I agree with laughter is the best medicine.
    I agree with finding the humour around

    And Devang, I think you’re a great humour around your family and friends, I’m sure. However I know how boring you can be at times 😁

    But I thank you for this post. I’ll suggest Chair exercise to my mother.

    Clapping sounds great but 100 claps … it’ll hurt the hands and the clapping noise will make others uncomfortable around … and they’ll give slap then ha ha πŸ˜‚

    I love puzzle solving, sudoku etc
    I’ve a bad memory. Often I say I m forgetting my childhood memory and my school days memory. My bestie often share the school days fun and I always ask her, Oh! That happened? I did that? But I don’t remember that at all’ …..

    I love to spend time with my elderly parents. Their home is near to me. I thank God for that.

    And that makes me always shining and smiling ☺️

    Be hashikhushi always βœ¨πŸ™β™₯️

  9. A lovely share, Devang! I follow Pranayams, some yogasans and free hand exercises. But other tips are also useful and will try to follow. Thank you!

    • I’ve infact texted you on Instagram when you asked me for the mail πŸ™‚
      Yes, I never shared maild id publically 🀭
      I’ve dropped you mail today πŸ˜€

  10. So many simple ways to improve anyone’s quality of life! I smiled when I reached your ankle exercises, my great grandmother was taught by a physical therapist to ‘write the alphabet in the air with her foot’. It enabled her to watch her progress by how far into the alphabet she got and stretched and strengthened everything she needed to. Fantastic set of advice! πŸ’žπŸ’žπŸ’ž

  11. This is a really helpful post with great tips and images for quicker understanding how to do some exercises! I agree that spending time with the elderly is important; some suffer from loneliness and company could make them feel less alone and lead to better physical and emotional health.
    So glad that laughter burns calories! I try to laugh as much as I can since laughing can change the situation and how I feel at the time. Can’t take life so seriously, right?! Gotta lighten up and appreciate each day.
    btw, I tried to like your post, but it is taking forever to load. Just thought I’d let you know.

    • I tried to make this blog useful.

      Laughing is indeed a great exercise. You will see about it in a blog from me soon.

      I’ve indeed reported about the like button, but wp didn’t helped me or understand the issue.

      Need to find an alternative πŸ€·πŸ»β€β™‚οΈ

      • Oh man, was that one of your WP issues? That’s annoying. I wonder what the alternative would be.
        Yes, that’s what’s helpful about your blog. You can useful information and tips for a healthier life.
        Looking forward to the laughing post! It makes a difference for the person laughing and for those around the laughing person. It’s a definite boost.

      • The post will not be about laughing, but will feature it πŸ™‚

        You will see πŸ˜€

        Wp is not solving this issue, from their end there’s nothing wrong

  12. Good article. I feel that more countries in general need to implement systems for encouraging and enhancing the wellbeing of their respective elderly population. Routine, consistent programs should be established for the elderly to take part in and contribute to society, mainly as a way to keep their minds active in their old age, which is very important when it comes to aging.

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