Practical exercises you can do at home

Assistant Professor Dr. Mehmet Emre Kurtgil from the Department of Physical Medicine and Rehabilitation at SANKO University Faculty of Medicine stated that a home exercise program helps in regaining muscle mass and strength.

Noting that patients cannot control their illnesses if they are not careful and do not exercise, Dr. Kurtgil said, 'While physical therapy forms the foundation of recovery and rehabilitation, a complementary program such as home exercises is important to achieve the best results.'

THE IMPORTANCE OF EXERCISE

'If you do not continue to exercise, besides losing time, your circulation slows down, inflammation recurs, stiffness sets in, and there are rapid losses in muscle mass and strength,' said Dr. Kurtgil, adding, 'Muscle atrophy occurs every moment you are inactive.'

When you do not use your muscles regularly, they begin to break down. Physical therapy combined with a home exercise program helps you regain muscle mass and strength.

Keeping your muscles, joints, ligaments, and other tissues constantly active is the only way to obtain and maintain all the therapeutic benefits of physical therapy,' he said.

AT LEAST 30 MINUTES EVERY DAY

Recommending at least 30 minutes of physical activity or exercise per day for health, Dr. Kurtgil said, 'Physical activity can include examples such as doing daily household chores, watering plants, caring for pets, playing an instrument, knitting or embroidery, doing simple home repairs, dancing, or playing video games.'

Exercise is defined as planned and repetitive body movements specifically structured for health, and elderly individuals or those with chronic conditions can maintain their health by performing simple exercises at home,' he said.

HERE ARE EXERCISES YOU CAN DO AT HOME

Assistant Professor Kurtgil listed practical exercises that can be done at home as follows: 'A quick exercise that can help strengthen the gluteal muscles can be performed as seated leg lifts. The individual should keep one leg straight while standing and slowly lift it backward, hold it for a short time, and then slowly lower it back down to strengthen the gluteal muscles.'

Wall push-ups are a simple exercise you can do at home to strengthen your upper body. A quick exercise that can improve balance and calf strength is heel raises by standing on your toes; the exercise is completed by holding this position for a while and then slowly lowering back down.

Another exercise that can help with balance and mobility is for the individual to stand behind a chair, lift one foot to touch the edge of the chair with their toes, and then lower the foot to the ground. A resistance band can be used to strengthen knee muscles. To perform this exercise, the individual should sit upright in a chair and wrap a resistance band around their ankles.

Afterward, they should extend their legs and slowly straighten them, holding that position for a while. To increase shoulder mobility and reduce stiffness, the individual should sit in a chair with their back straight and arms at their sides. Then, they should slowly rotate their shoulders in a circular motion, first in one direction and then the other. For the triceps, the individual should sit on the edge of a chair and place their hands next to their hips. Then, they should lift their body off the chair using their arms for support and bend their elbows to lower their body back down.'

EFFECTS

Touching upon the therapeutic results obtained during physical therapy, Assistant Professor Kurtgil stated: 'Increased blood and lymph circulation, reduction of inflammation, increased lung capacity, recovery of muscle strength, improvement in range of motion, increased flexibility, regaining functional skills, acceleration of metabolism, reduction of stomach and intestinal problems, reduction of stress, improvement in mental state, increased morale, reduction of sadness and distress, increased sense of self-efficacy and self-confidence, and improvement in body mechanics and balance.'