Changes in mobility as you age do not mean you have to give up exercise, just that you may exercise differently or choose new workout routines to help you stay fit. As a senior, you can benefit from exercises in a number of ways, including maintaining your mobility, increasing your energy levels and reducing your risk of chronic illness. A well-balanced senior training program should combine cardiovascular, strength, balance and flexibility exercises for you to get the most health benefits out of your workout routine. Always check with your physician before beginning a training program to ensure you do not have any health concerns that may limit you from performing certain exercises.
Cardiovascular Exercise
Cardiovascular exercise elevates your heart rate and helps you burn calories. This helps you to maintain a healthy weight, which places less strain on your joints. If you do not currently exercise, it is important to start small. Try 10 minutes a day of cardiovascular exercises, like walking, swimming or dancing. These low-impact exercises do not place excess strain on your joints. With time, add five minutes of additional cardiovascular exercise to your routine. Avoid high-impact exercises like running or contact sports, which can increase your risk for injury.
Strength Training
Strength training helps to build healthy bones and strengthen the muscles around your joints, helping you gain stability. Examples include wall pushups, where you place your hands shoulder-width high against a wall and bend your elbows to bring your body against the wall. Push against the wall to return to your starting position. You also can perform chair squats where you rise from a seated position and squat down, stopping just inches above the seat. You can use cans or light hand weights to perform biceps curls and triceps extensions to strengthen the arms. Rest one day between strength-training sessions to allow your muscles to heal.
Balance/Flexibility Exercises
Balance is important as you age because good balance can help you prevent falls. Balance exercises do require a significant amount of movement and can be performed on a daily basis. Examples include standing on only one foot for 30 seconds to one minute at a time. You can walk with one foot in front of each other. You also can raise your legs to the sides and the back. You can follow these exercises with flexibility exercise. Stretch your major muscle groups, such as the neck, shoulders, back, front and back of the legs, the hips and the calves.
Warning
While some degree of muscle soreness is to be expected after exercising, rest a few days if you have muscle strain or extreme pain after exercising. Contact your doctor if you experience symptoms like chest pain, difficulty breathing, dizziness or fainting or nausea with exercise. This can indicate a more serious condition that may be affected by exercising.
