News | 3 1-Minute Exercises for Older Adults - The Aspen Tree

3 1-Minute Exercises for Older Adults

Would you like to boost your immune system and your brain? 

Older adults need to exercise. Keeping fit strengthens your muscles and fights off dangerous conditions like heart disease, high blood pressure, and diabetes. What’s more, frequent exercise also helps your brain stay sharp. That’s why The Aspen Tree, a specialist in physical health and brain care for older adults, ( has 3 easy exercises for older adults. Do them carefully every day, spending a minute on each, and you’ll soon feel the gains.  
Shoulder shrugs: As you get older, your muscles get less flexible. If you’re not careful, that can lead to frozen shoulder. Keep your shoulders flexible by lifting each of them 15 times in turn. Then widen your shoulders and roll them backwards and forwards. Roll them 10 times back, then 10 times forward. These exercises can also relax the front and rear parts of your brain and even help prevent high blood pressure.  

Air kicks: Older adults often develop osteoarthritis in their knees. A good exercise to protect your well-being is air kicking. Sit on a seat with a back. Expand your chest, keep your back straight, put your hands on your lap, and stretch your legs forward, raising your toes. Flex the muscles in one leg for 1 minute and then the other leg. Tightening these muscles also stimulates your brain, improving the link between your feet and eyesight. 

Hand squeeze. Actions like cutting vegetables or rolling out dough can cause older adults to get ‘trigger finger’, where a finger gets stuck in a bent position. Help your hands stay flexible with a stress ball. Put it in your palm and squeeze it 10 times. Then do the same with your other hand. Repeat 3 times.  

Safety is critical when exercising as an older adult. These 3 exercises should be safe and easy. They can help protect you from disease and also give your brain a workout. 

Thanks for the information to Mahidol University and experts in Thai traditional medicine from Thai PBS TV. 


Bridging the Generation Gap: See It from the Other Side..

People of the same generation usually have similar mindsets and behaviors, shaped by the age they all grew up in. But, as each generation experiences ..

Can’t Sleep? Drop off to Soft Sounds with ASMR..

If you struggle to fall asleep at night, there are new sounds to help. ASMR is an abbreviation for Autonomous Sensory Meridian Response. It relaxes yo..

Hangouts for Bangkok’s Older Adults..

Who says retirees and older adults should stay at home? Going out and exploring, in fact, eases stress and boosts your well-being...