Exercise should be a cherished part of a senior's daily regimen. In addition to keeping the heart, muscles and bones strong or flexible, exercise can combat depression, osteoporosis and high blood pressure. Seniors do need to take some precautions when beginning or stepping-up an exercise plan, but once your doctor gives you the clearance there are many activities in which you can participate and exercises you can do. Begin your program slowly to see how you are with strength and balance, and up the intensity as you gain experience.
Tai Chi
Tai Chi is a gentle, meditative exercise that, according to health care practitioners at the Mayo Clinic, can enhance both mental and physical health. There are many different forms of Tai Chi and more than 100 movements in all. Make sure to find out the pace of the class you're taking and how strenuous it might be. Tai Chi in general is thought to be slow, but there are some forms that move more quickly. All Tai Chi is based on breathing through a series of rhythmic movements that calm the mind and exercise the body.
Balance Exercises
Seniors can work on the ability to balance by trying simple exercises aimed at improving coordination. Stand near a wall or a sturdy chair and simply begin by standing on one foot for 10 seconds and then repeat 10 or 15 times before switching to the other leg. For a more challenging exercise, the National Institutes of Health suggests that you stand holding a chair and raise your right leg directly behind you as high as you can. Don't bend the knee, point the toe or lean forward. Hold for 10 seconds and lower. Repeat this 10 or 15 times and then do the other leg. Repeat both sets two or three times.
Aerobics
Walking is a great aerobic exercise. Simply walk for 10 minutes and then turn around and walk back for another 10 minutes. If you've got problems with your knee or hip joints, walking in a pool, or taking a pool aerobics class will help take the pressure off those joints while still giving your lungs a workout. If walking outside, the NIH recommends finding a flat surface such as a track at a nearby school. For an extra aerobic punch you may carry light weights and pump your arms during your walk. Other aerobic exercises that are good for seniors are bike riding, gardening, dancing and walking a golf course.
Flexibility Exercises
Stretching the muscles can increase or maintain their flexibility. If you've got joint pain consider applying heat for about 20 minutes prior to exercising and finishing your workout with 10 or 15 minutes of a cold pack on painful joints. Simple stretches can be done sitting in a chair. Stretch your stomach muscles by doing side stretches or tummy twists. Sit in a chair and, keeping your back straight, slide your arm down toward the floor without leaning forward. Then return to center. You may alternate sides or do 10 stretches on each side before switching. Then, holding your arms out to your sides slowly twist your body to the right and feel a stretch in your tummy. Then return to center and do the other side. Then raise your legs in front of you and point and then flex your toes. This will stretch your calf muscles.
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