Beginning exercises for seniors can contribute to an improved, healthier lifestyle. Physical activity and exercise can benefit every area of life. Mental outlook will improve, as will strength, flexibility and balance. Whatever benefits seniors gain from these exercises will depend upon how much effort they put into it. Seniors should start exercising at a low intensity says the American Heart Association (AHA).
Endurance Exercises
Seniors need to build up their endurance by doing cardiovascular exercises. There are a variety of beginning exercises they can choose, according to the National Institute on Aging. They can start walking at a moderately brisk rate for about five minutes. As they feel more comfortable, they can increase their time until they are walking at the recommended 20 to 30 minutes. The American Heart Association recommends walking since it has the lowest dropout rate and is convenient. Walking can be done either indoors or outdoors. The only cost is a good pair of walking shoes, too. Walking is so popular for seniors that many shopping malls open the doors early for mall walkers to get exercise.
Other endurance exercises that seniors can partake in include dancing, jogging, swimming, bicycling and tennis. All of these activities can be done at a beginning level. Seniors can also do everyday activities, such as yard work, gardening, raking the leaves and rearranging cupboards to get some endurance exercise.
Strength Exercises
Doing strength exercises can help keep seniors independent and mobile. Beginning exercises include lifting weights and using resistance bands. They can strengthen their wrists by doing wrist curls says the National Institute on Aging. While sitting in a firm chair, seniors can place a 1 or 2 lb. weight in their hand. They then put the hand over the chair's edge, with their palm facing up. They should rest their forearm on the chair's arm. Seniors should slowly bend their wrist up and down. It is recommended to repeat this exercise 10 to 15 times with both hands.
Balance Exercises
Seniors need to do balance exercises to protect themselves from falling, which is a common occurrence among seniors. Seniors can find a sturdy chair to hold on to for balance, if needed. They should stand facing the chair. Seniors should then lift one leg, putting all their weight onto their other leg. The should hold this position for up to 10 seconds and return their leg to the standing position. Seniors should repeat this maneuver 10 to 15 times, and with the other leg.
Flexibility Exercises
Beginning exercises for seniors need to include ones for improving flexibility. Flexibility is accomplished through stretching exercises. These will keep circulation flowing and gives them an increased freedom of movement says the National Institute on Aging. Seniors can improve their posture by doing a beginning exercise that stretches their shoulder muscles. Seniors should stand up against a wall with their feet shoulder-width apart. Their arms will be at shoulder height. Seniors should bend their elbows so that at their fingertips point toward the ceiling. The fingertips should touch the wall behind them. Seniors should hold this position for 10 to 30 seconds. Seniors should slowly let their arms roll forward so that their palms are facing the ground. The elbows will still be bent against the wall. They should hold this position for 10 seconds. It is recommended to repeat this exercise five times. Seniors may also want to consider yoga for their flexibility exercises.
