The daily news updates filled with the latest reports and graphs about the global pandemic called COVID-19 has changed our lives drastically. Especially for those who have elderly parents at home. Since the virus has been proven fatal for elderly people with underlying health conditions. For many, with aged parents at home, this has become a point of concern. And this has resulted in a role reversal for millions.
The young adults who used to run away from parental protectiveness have turned into mama/papa bears for their ageing parents. Having an elderly parent myself, let me tell you parenting your parent is a tough job! Needing to know their every activity and whether they are following all the precautionary guidelines have become our daily ritual. As our protectiveness towards our ageing parents and grandparents has grown overnight. Instead of its natural development over the years or preferably decades. Easier said than being done, let us not stifle them with our worries.
With your careful nurturing help them to build their immunity more strongly in this quarantine. Spend some quality time with them while imparting these necessary easy yet effective tips to stay healthy.
- Foremostly, keep sufficient stock of all the required medical supplies worth of several weeks. If your ageing parents or grandparents have any underlying health conditions. Maintain their regular medicinal schedule.
- Maintain the sanitization guidelines provided by international, national or local health care providers or associations. Make sure that your elderly individuals wash their hands for at least twenty seconds with soap and water. Make sure that if either is unavailable, then they at least have alcohol-based hand-sanitizer with them.
- Make them aware of the importance of keeping their hands away from their nose, eyes or mouth.
- Make sure that the living space occupied by the elderly individuals are disinfected often to reduce the risk of them catching the virus.
- As the immune system of every individual weakens with age, hence, even the healthy elderlies are at risk. To mitigate the risk of them being infected, physical distancing is a MUST! As children are more prone to frequent colds, it poses a higher risk to the elderlies. Plan your responses to the situations accordingly. Refrain from hand-holding or hugging your parents or grandparents.
- If you are staying far from your ageing parents or grandparents and could not reach them prior to the lockdown then try to stay connected digitally. Whether through the caregiver you have appointed or if you have taught them how to manoeuvre through the digital devices earlier. Maintain a hearty social connection with your parents digitally. Make them feel nurtured and cared for. Remember a happy and loved parent is a parent with improved immunity.
- A normal sleeping schedule is highly recommended. Rest is essential to keep a stable and healthy body.
- Pay attention to their dietary needs. Healthy eating is essential to keep up the immunity running. Include Vitamin-C rich fruits like amla or Indian Gooseberry, papaya, and guava into their diet. Add Vitamin-C rich vegetables in their diet consisting of beetroot, spinach, and cauliflower or brinjal. Herbs like tulsi are great for strengthening immunity. Food like almonds, pumpkin seeds, sunflower seeds are loaded with Vitamin E which helps in improving immunity. Make sure their regular mealtimes are maintained.
- Keeping a hydrated body is essential to minimize the chances of catching the virus.
- If you are far, introduce them to meditation. If you are staying with your parents, meditate with them! Meditation can work wonders on your jittery nerves while bringing spiritual solace to your parents. Bringing the much-needed sense of calm in these chaotic times. By cleansing and nourishing you from within whenever you feel overwhelmed.
Combine the above mentioned healthy and safety tips during the quarantine period with below mentioned easy yet effective simple yoga tips. It will help your ageing parents or grandparents to stay holistically healthy.
How yoga poses are beneficial yet easy for your parents or grandparents?
Yoga rejuvenates one's mind and spirit. Keeping all the internal organs and hormones in check. It also helps to tone down the body. Making it a perfect form of easy and simple exercise for your elderly parents or grandparents. The yoga poses can be done in any format standing, sitting, lying down or even sitting in a chair.
For the elderly due to the restricted mobility the asanas have to be pertaining to the entire body. These include warm-ups. Like swinging the legs while seated. Other easy asanas for mobility restricted includes:
- Vishnuasana or lying down on sides which stretches the pelvic floor muscles. It helps in toning the hamstrings.
- Naukasana or the boat pose strengthens the back and tones the leg and arm muscles. While reducing the belly fat and improving digestion. Good for diabetics.
- Shavasana or corpse pose brings on a deep, meditative state of rest. Which may help in the repair of tissues and cells. Helps in regulating the blood pressure. And reduces anxiety, and insomnia.
- Sitting Konasanas with simple variations helps with spine and digestion.
Standing yoga asanas:
Trikonasana (Triangle Pose)
- Many elderly individuals suffer from hip problems. Trikonasana helps to strengthen and stretch the hip region.
- Helps in regulating the blood pressure, a common complaint amongst the elderly.
Katichakrasana (Standing spinal twist)
- This pose helps to keep the spine straight and prevents elderly individuals from slouching.
- Helps the elderlies to remain firm on their feet by strengthening the arm and leg muscles.
Sitting yoga asanas:
Badhakonasana (Butterfly Pose)
- Digestion problem is quite common and frequent in elderly individuals. The butterfly pose helps in clearing and regulating the bowel movements, thus regulating
- As the thighs and knees are stretched during this pose, hence, reduces stiffness and pain in joints.
Shishuasana (Child Pose)
- It will help in calming the jittery nerves during the lockdown for containing the virus.
- Since elderly individuals are prone to backaches, this pose helps to relieve backaches.
Yoga poses lying on the back or stomach:
Bhujangasana (Cobra pose)
- The above-mentioned pose helps to improve the blood circulation which weakens with age.
- Helps to make the elderly people more energetic by strengthening the back and shoulders.
Shalabhasana (Locust posture)
- Helps in toning the neck and back muscles of the elderly individuals thereby increasing their flexibility.
- Helps in toning the abdominal organs of the aged people thereby improving their digestive system.
Chair yoga for elderlies
Easy yet effective for the elderlies suffering from knee complaints. Poses consist of neckroll, cow stretch, seated forward bend, eagle arms, seated spinal twist and temple rub. All the poses can be done sitting on a chair which has immense benefits. From releasing stress, body tension to increase in flexibility and overall muscle strength.
Pranayama
Pranayama was considered as the universal life force or energy which differentiated the living from the dead by the ancient yogis. The most essential source of the prana is our breath. One's state of mind is determined by factors like the quality and the quantity of the prana and how it flows through the nadis.
When the flow of the prana is interrupted making it jerky or broken, it results in worry, fear, uncertainty, conflict, tension and other negative qualities. But when the level of your prana is high and it's flow is continuous, smooth and steady, it results in a calm, positive and enthusiastic mind.
The pranayama or the breathing techniques which you try out at any time of the day whenever your stomach is empty are:
- Bhramari pranayama is an effective breathing technique which instantly calms down the mind. It is one of the simple breathing techniques which helps the mind from agitation, frustration or anxiety. Named as bhramari pranayama as the exhalation of the breath is similar to the humming of a bee,
- Kapal Bhati Pranayama is a very powerful breathing technique which perfectly balances your entire system. When Kapal Bhati Pranayama is practiced regularly, your entire body gets detoxed. It also helps in losing weight.
- Nadi Shodhan pranayama is a breathing exercise which helps in clearing up the subtle energy channels. Resulting in calming and bringing harmony in the left and right hemisphere of the brain. It helps in keeping the mind happy, calm and cheerful.
We all are treading risky waters by taking one day at a time. Love, care and safeguard your ageing parents or grandparents by following all the safety tips. Combine the tips with a bit of yoga and meditation to increase the efficiency of their immune system.
Stay safe, healthy and blessed. Remember, this shall too pass!
Written By: Jaya Singh
We’d love to hear from you!
Leave your comments @artofliving
Join our free Covid care programs.
