Performing a regular exercise routine can help you maintain your mobility and strength throughout your golden years. Even if you have never exercised before, starting an exercise program with the guidance of your physician or physical therapist can help you to experience positive results, according to Helpguide.org. Exercise as you age does not have to mean strenuous, heart-pounding exercise. Instead, you should find a low-impact cardiovascular activity you enjoy and couple this with a routine to stretch and strengthen your muscles.
Cardiovascular Exercise
Cardiovascular exercise can get your blood flowing and elevate your heart rate, which strengthens your heart muscle. You should aim to perform some type of aerobic activity 30 minutes a day for most days of the week, according to the American Academy of Family Physicians. Choose exercises that are low-impact, meaning they will not place added pressure on your joints. Examples include walking, swimming or bicycling. You can take an aerobics class at a local health center dedicated to seniors or try tai chi, yoga or Pilates. Warming up and cooling down before you exercise is very important. This means walking slowly before starting exercise and performing a few light stretches before and after exercising.
Strengthening
You lose muscle mass as you age. Because muscles stabilize your bones and joints, lost muscle can lead to loss of mobility and greater risk for falling. Create an exercise routine that helps you build muscle mass. Strength exercises can be performed using your own body weight for resistance. The American Academy of Family Physicians recommends performing exercises such as wall push-ups, chair squats and bicep curls to increase your strength.
Flexibility
Flexibility exercises should be the third component of your exercise program. If your joints are not allowing the full range of motion they used to, flexibility exercises can help you regain some of this. Engaging in flexibility exercises helps to reduce your risk for injury by keeping your muscles and joints more movable, according to HelpGuide.org. Yoga and tai chi exercises can help you build flexibility as can an at-home exercise routine to stretch the major muscle groups. Side stretches, leaning against a wall to stretch the calves and holding a straight arm across your body are all stretches that can be performed at home.
Chair-Bound Fitness
Even chair-bound seniors can engage in exercise. While your physician can recommend some of the many specific exercises that can be performed, a basic chair routine can consist of lifting lightweight dumbbels -- 1 lb. to 3 lb. -- for strength movements such as bicep curls, shoulder presses and tricep kickbacks. Soup cans are a good at-home substitute for these weights. Deep breathing and stretching of the arm, shoulder, back and abdominal muscles can improve your circulation and flexibility. You can create your own chair-yoga routine through practicing stretching movements for 15 to 20 minutes per day. Because some physical therapy programs offer activities for wheelchair-bound seniors, consider looking into programs like this in your area.
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