Maintaining a certain level of physical fitness is important, particularly as you begin to age. Exercising can help reduce pain and stiffness associated with age, fend off diseases like osteoporosis and keep you from losing muscle mass. Performing weight-bearing exercises can tone and strengthen your muscles, improving your physical and cardiovascular endurance. Talk to your doctor and a personal trainer about exercises that fit your individual needs.
Before You Start
Before you begin any exercise, talk to your doctor. It is also important to warm up for five to 10 minutes and stretch before engaging in a workout routine to help you avoid injuries. When using weights, start low and go slow; begin with a lower weight to build up your strength and endurance. Staggering your workouts to rest your muscles is also important; the National Institute of Health recommends performing strength exercises for all major muscles groups two or more days per week for 30 minutes at a time.
Lower Body Exercises
Working the major muscles in your legs, like the quadriceps, hamstrings, glutes and calves, is important at any age. Leg strength powers your locomotion and can have an impact on your overall cardiovascular endurance. Lunges, with or without added weight, work all your major leg muscles. Seated leg extensions target your quadriceps, or the front of your thighs. Your hamstrings and gluteal muscles -- back of the thighs and buttocks, respectively -- are exercised if you stand and straighten your leg, raising it behind you. Raise your leg out to the side and you work your outer hip muscles. Simply moving from a seated to standing position will strengthen your hip and leg muscles, improving your mobility and independence.
Upper Body Exercises
You can increase the strength in your wrists, arms and shoulders, helping you complete daily tasks more easily. Resting your arm on a chair or table, you can perform wrist curls with a light weight or even a soup can. You can use the same weight for biceps curls, which will work your upper arms. Raising your arms straight out to your sides will target shoulder muscles, while straightening your arm over your head exercises your triceps. You can also perform a variety of exercises -- like dips and seated rows -- in a chair; even if you are not able to stand, you can still reap the benefits of exercise.
Core Exercises
Muscles in your abdomen, lower back and pelvic area are considered your core; these are fundamental in maintaining posture and balance as well as preventing falls and injuries. Pilates and yoga offer a variety of exercises that are gentle and effective in targeting your core muscles. The single leg stretch and the roll-up are two core Pilates moves performed on a mat. They emphasize engaging the core by pulling in your navel and pressing your lower back into the mat. Cat, Cow and Bridge pose are yoga moves that stretch and strengthen your spine and core.
