According to the National Institute on Aging, regular exercise is one of the most beneficial activities in which a senior can engage. Being physically active helps you stay healthy and independent longer. Movement is especially beneficial for seniors with arthritis. Starting with weight machines instead of free weights is a good idea, as the machines guide you through the appropriate range of motion. You can always switch to free weights later when you're ready for more of a challenge.
Cardio
Always warm up for at least five to 10 minutes on a piece of cardio equipment to help prepare your body for exercise. This helps reduce your risk of injury when lifting weights.
Using a treadmill comes naturally to most seniors because all you have to do is walk. There are clearly-labeled buttons that let you adjust the speed, and you don't have to mess with any of the other controls unless you want to.
Ellipticals might be a little more intimidating at first, but once you get your feet situated, they're pretty simple. Just start pedaling. Instead of adjusting the machine's speed up and down, you control the speed yourself--pedal as fast or slow as you like--and adjust the machine's resistance against your pedaling.
Chest Press
The chest press works your chest and arms. Adjust the seat up or down so your shoulders are in line with the machine's handles. Push the foot pedal (if present) to bring the handles forward, and grasp a handle in each hand. Press the handles forward (away from you), keeping your back firmly against the machine's back pad, then let them come slowly back until your bent elbows are even with your shoulders.
Lat Pulldown or Row
The lat pulldown machine works your back and arm muscles. Most lat pulldown machines have several grips from which to choose. If you have shoulder arthritis or instability, start with the narrow (palms in) grip. If you can't lift your arms enough to use this machine, use a narrow grip row machine instead. For both of these exercises, keeping your shoulder blades back and down will stabilize your shoulder, making the exercise safer and more comfortable.
For lat pulldowns: Stand up and grasp the narrow handles with palms facing in. Pull the handles down with you as you sit, slipping your knees underneath the knee pad. Bring the handles down toward the front of your chest and slowly release them to go back up.
For the narrow grip row: Sit down on the machine and press your chest against the chest pad. Grasp the narrow (palms facing in) handles and pull back, pressing your chest forward against the pad the whole time. Keep your elbows close to your body as you pull, and then slowly release the handles back out.
Leg Press
The leg press works almost every muscle in your lower body and gets both your knee and hip joints moving. Sit down in the leg press machine, place both feet on the platform and push it away from you. Your knees and feet should be shoulder-width apart and pointing in the same direction (either straight up or slightly out to the side), and stop on the return motion when your knees bend at a 90-degree angle.
