There are many free exercises for seniors to choose from. Some exercises are specifically effective at bringing wellness into the aging process. They are exercises that support cardiovascular health, muscular strength and endurance, range of motion, balance, circulation, bone density, and fat reduction. A large girth can limit some range of motion, but it doesn't have to stop you from exercising and improving your health. Consult your doctor about your exercise goals before you begin.
Walking
Walking is free. It is a superior choice for seniors with large bellies. It trims your waistline. It also improves cardiovascular health, leg and buttocks strength, balance, circulation and bone density. Walking increases metabolism, assists in weight loss and helps manage type 2 diabetes. Walk briskly for a minimum of 20 to 30 minutes three to five times a week in order to receive all these benefits. If you are an indoor person, you can walk up and down a hallway, do a figure eight pattern around your furniture or march in place. Just remember that movement is medicine. Wear quality comfortable shoes and breathe deeply as you go.
The Wall Sit
The wall sit provides leg strength for getting up out of chairs. Start standing with your back against the wall and feet hip-width apart. Bend your knees and slide your back down the wall until you feel your thigh muscles flex. Don't allow your knees to lean forward over your big toes. Reach your middle fingers up and place them on top of your shoulders. Inhale, open your elbows and shoulders back toward the wall. Exhale and compress your ribs and stomach in toward your spine. Continue for eight to 10 breaths. Rest and repeat three more times. This tummy compression will help flatten your abdomen. The hands on the shoulders position you in good posture. The deep breathing oxygenates your blood and increases lung capacity.
Standing Leg Lifts
Leg lifts will help strengthen your core muscles. Start with your back against the wall. Keep your abdomen in toward your spine. Inhale and lift a straight or bent leg up in front. Exhale and slowly lower it down. Face the wall and place both hands on it. Scoop in your stomach for spine support. Inhale and lift your leg backward. Exhale and slowly lower it. Do 20 on each leg. Turn sideways and place one hand on the wall. Inhale and lift your leg out to the side. Exhale and slowly lower it. Do 20 on each leg.
Arms, Chest and Back
Sit in a reclined position. Reach your arms straight up and over your sternum. Inhale and open your arms to a "T" position. Exhale, close them and press your palms together. Repeat 20 times. Sit up straight, hold your arms straight out forward. Make 10 small circles inward and 10 small circles outward. Next, hold your arms straight out to the side like an airplane. Do 10 backward circles and 10 forward circles. Reach up to the ceiling twice. Finish with your back muscles. Sit tall with your arms bent at the waist. Reach your elbows together behind you and squeeze your shoulder blades together 10 times.
References
- "Senior Fitness"; Aerobics and Fitness Association of America; 2008
- Mayo Clinic; Walking: Trim Your Waistline, Improve Your Health; 2011
