Top 4 Exercises for Seniors

Posted by Mike McQuinn on April 17, 2014 | no comments

Tin Can Strength Exercise for Seniors

Image Courtesy of Sean.lewis29 via en.wikipedia.org

Exercising is important to all ages and when it’s the hardest for your body to handle is when it is the most important time to do it, but that doesn’t mean you need to keep up with the bodybuilders of the world.  Simple exercises can allow you to stay healthy and independent.
Below are the 4 areas to work out and one exercise that is an easy beginner.

1. Cardio

The Centers for Disease Control and Prevention defines cardio, or aerobic, activity as any action that increases your respiratory and heart rate above your normal resting rate, for at least 10 minutes.  The most standard low-intensity cardio activity is walking. Walking at a slow pace during standard activities, such as shopping, counts toward your weekly goal. If your health and stamina improve, you might consider increasing the pace or length of your walks. Recreational swimming is another low-intensity cardio exercise that reduces joint strain.

2. Strength workouts get you stronger, healthier, and leaner

Because there are such a variety of muscles you can exercise for strength, it all depends on where you want to improve your strength, whether it be your upper body or lower body.  It’s recommended to work your muscles twice a week for 30 to 45 minutes by doing exercises such as: push ups, which can be modified by doing them on your knees or against the wall to prevent hurting your knees.  The best way to exercise for strength is to incorporate it into your walk by holding light weights or strapping ankle weights to yourself. Of course there are plenty of other ways to exercise your strength as well such as using a resistance band or doing squats and lunges.

3. Flexibility and Balance

Yoga and aerobics are the best workouts available to increase both flexibility and balance which will increase your muscle control and your focus. It also helps alleviate pains that you may be having if you choose the correct branch of yoga to do.  Aerobics may not be the easiest form of working out, so try to do it in the water where you feel lighter and are able to relax a little more while moving around so much.

4. Core

The muscles in the abdomen and back stabilize our bodies and are the supportive base for a full body training.  They are also the most used muscles in daily activity, so by exercising these muscles you will increase your endurance.  Pilates can work wonders that crunches can’t even touch.  Not only will it serve us well in our efforts to build/maintain muscle mass, Pilates strengthen the muscles that support urinary continence and lower back health.

Doing all of these every single day will be good for you, but pacing yourself is very important. Make sure you leave some time between any work out because your muscles need time to bounce back and rest.
Modifying your workouts is never something to be ashamed of and there are plenty of ways to do that. You don’t want to injure yourself and that’s why you should never hold your breath while working out, drink a lot of water, and have a friend to work out with just in case something goes wrong.

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