It's never too late to start exercising. According to the National Institutes of Health, exercise helps slow down the aging process and improves mental capabilities, such as having the ability to remember, reason and solve problems. Seniors over the age of 60 not only benefit mentally from exercising, but regular physical activity helps reduce the occurrence of fall-related injuries, as well as improving mobility. Furthermore, there are several pieces of equipment available in gyms that offer safe ways for seniors to exercise, but it's advisable to consult with your physician prior to beginning any fitness program.
Cardio
In most gyms, there are several cardio options for performing aerobic exercise. Choose low impact equipment, such as the elliptical, recumbent bike or treadmill. The elliptical is a great choice because not only does it provide a heart healthy workout, but strengthens the legs and hip flexors. The elliptical provides a natural movement similar to running but without causing great pain to the joints; especially for those with arthritis. Although exercising on the treadmill can cause shin and joint problems, performing a slow to moderate walk will keep you active with less pain. Moreover, the recumbent bike is comfortable, supports the back and provides a safe way to engage the lower half of the body.
Upper Body Strength Training
Strength training is beneficial at any age and helps strengthen muscles and preserve joints, ligaments and tendons. Seniors should incorporate an upper body strength exercises at least twice a week. Some great equipment choices for the upper body include lat pull down for the upper back, chest fly, lateral raise for the shoulders, bicep curls, seated back extension for the lower back and seated triceps press downs. Each movement effectively strengthens the concentrated muscle through a guided pulley system to ensure proper technique and safety.
Lower Body Strength Training
The lower body is the power house of all muscles and enables you to walk, run and perform every day duties. Lower body exercises can be performed twice a week with light to medium weight. The best gym equipment for training the legs are the leg curl machine for the hamstrings, leg extensions for the quadriceps, seated calf and the hip adductor for the inner thigh and hip abductor or outer thigh machines. Each movement concentrates on one group of muscles allowing you to safely improve your strength. The seated positions give your back the support it needs and allows you to change your range of motion to best meet your personal needs.
Stretching
Stretching is a really important part of exercise that prevents injury and keeps your muscles from becoming stiff. You can safely stretch your muscles with the use of a stability ball, body bar or toning bar and resistance bands. The stability ball can be used to stretch out the abdominals by lying face up across the ball and reaching your arms overhead to fully lengthen those muscles. The body bar is great for stretching out your torso by placing the bar across the back of your shoulders and twisting or leaning from side to side. Resistance bands provide light resistance to stretch several muscles of the body, for example your hamstrings, hips, back and chest. Stretching can be performed every day and should be performed following a cardio warm-up prior to engaging in any aerobic or strength training workout.
Member Comments