Regular exercise is an important part of a healthy lifestyle, regardless of age. Four types of exercise are important for seniors to include in their lifestyle: endurance, strength, stretching and balance. Endurance includes activities such as walking or swimming that increase your heart and circulatory functions. Strength activities are those that increase muscle and tissue, often lost in the aging process. Stretching and balance activities increase flexibility and decrease the risk of injuries related to falls.
Wall Pushups
A wall pushup is an easy-to-perform exercise that increases strength. To begin this exercise, stand facing a wall with your feet together, 12 to 18 inches away. Place you hands on the wall shoulder-width apart. Slowly bring your body toward the wall until your arms bend at the elbow. Return to the starting position, completing one repetition. Perform two sets of eight to 10 repetitions.
Chair Squats
Chair squats work all the muscles in your legs, targeting your large quadriceps muscles most. To perform this exercise, sit in a chair with your feet together or slightly separated for added balance. Place you hands on your hips, and lean forward slightly, slowly standing until your legs are straight. Slowly lower yourself back to the seated position, completing one repetition. Perform one to two sets of eight to 10 repetitions apiece. To increase the difficulty, stop several inches from the chair before slowly standing up again.
Walking
Many people begin a physical fitness routine by instituting a walking program. Walking offers many health benefits that include improved cardiovascular fitness, mood, sleep, muscle toning and weight loss. Begin walking using a pace you can hold for 30 minutes, and complete 1 mile, if possible. Vary your daily walking routine, changing the pace, adding hills or walking on dirt trails that challenge you. Use proper walking shoe to increase your comfort while decreasing your risk of injury.
Resistance Exercise
Weightlifting beyond the age of 50 can reduce the loss of muscle associated with aging. Whether using free or machine weights or resistance bands, the key is stretching the muscles. Your body responds to the stress and damage of the muscle by rebuilding it up stronger to manage the new stress loads, adding new muscle fiber and increasing your muscle size. Eat plenty of protein such as fish, nuts or chicken to fuel the muscle rebuilding process.
References
- MedlinePlus: Exercises For Seniors, February 2011
- FamilyDoctor.org: Exercise And Seniors: Wall Push-Ups, January 2011
- FamilyDoctor.org: Exercise And Seniors: Chair Squats, January 2011
- SeniorFitness.com; Senior Citizen Fitness By Walking; James Conte
- National Public Radio: Seniors Can Still Bulk Up On Muscle By Pressing Iron; Patti Neighmond, February 2011
Member Comments