The U.S. Department of Health and Human Services notes that an exercise program can lead to better health, reduced risk of disease and improvements in quality of life for seniors. Warm-up exercises help to make muscles "warm" by encouraging blood flow throughout the body and preparing muscles, tendons and ligaments for the aerobic and strengthening exercises to come, helping to reduce the risk of injury during exercise.
Walking
As part of your warm-up routine, the Centers for Disease Control and Prevention recommends walking at a comfortable pace for five to 10 minutes. Walking stimulates blood flow to feed muscles and loosen them for the upcoming exercise. It also gently elevates your heart and breathing rate, preparing you for more challenging exercises.
Warming up by walking is effective whether you walk indoors on a treadmill or at the mall, or walk outside. If you walk outside, try to choose a location with little pollution to maximize the amount of oxygen available to your body.
Riding a Bicycle
Another effective way to warm up is by riding a bicycle for five to 10 minutes, particularly if you experience difficulty when walking. Stationary bicycles allow you to safely control increases in pace to ensure you warm up slowly. If you ride outdoors, choose a level location with little traffic so you can control your speed and effort.
Rowing
Slow rowing on a machine or on the water for five to 10 minutes is also an effective way to warm up before beginning an exercise routine, according to the Centers for Disease Control and Prevention. Rowing provides the same blood flow and muscle loosening benefits as walking or riding a bicycle, and it adds gentle exertion of your arm and leg muscles.
Stretching
The President's Council on Physical Fitness recommends warming up with stretches only after you have warmed up by walking, riding or rowing. Warm-up stretching should always be done slowly and with deliberate movement, to ensure you build flexibility over time and do not injure your muscles.
Rotate your ankle and foot by sitting in a chair and crossing one leg over the other and drawing larges circles in the air with your toes. This will help loosen the ankle joint in preparation for aerobic activities. Stretch your neck by slowly lowering your chin to your chest, returning your head to an upright position and rocking your head gently from side to side as if you were trying to touch your ear to your shoulder. Also rotate your head, trying to look over your right, and then your left, shoulder.
To stretch your lower back and legs, lie on your back and pull one knee up toward your chest. Slowly lower that leg to the floor and raise the other leg. Stretch your back, rib cage and shoulders by raising your arms over your head and extending them upward. Take a deep breath while raising your arms, and release it when lowering them.
Member Comments