1. Fool Father Time
Exercising is important for every age group, but it's especially important for senior citizens. Exercise helps keep seniors limber and flexible, aids in balance and improves overall health. When you exercise, blood flow and circulation is increased to all parts of your body. Improved circulation not only benefits your arms and legs; it benefits your heart, lungs and brain too. Regular exercise brings oxygen to all body parts, which is especially good for the brain. Those who exercise on a regular basis are not only healthier, they're happier too.
2. Let's Get Physical
We have all heard the advice "consult your physician before beginning any exercise program," but in the case of senior citizens it is sage advice. Some conditions may require less strenuous exercise or a modified exercise program. Most people can start an exercise program even with chronic health problems, but you may need to adjust the length of time spent exercising or the number of repetitions done. Avoid exercises if you are ill. Make sure you wear loose fitting and comfortable clothes, as well as well-fitting shoes. Start the exercise program slowly to avoid undue stress on your body. The "no pain-no gain" saying doesn't apply to senior citizens.
3. Strive for Strength
The goal for every senior citizen should be to strengthen their muscles and decrease muscle loss, common in seniors. If you haven't exercised for a long time, begin by pushing yourself away from a wall to strengthen your arm muscles. Another strengthening exercise is called a chair squat; rise from a sitting position without using your arms to help you. Use light weights or canned goods to do a bicep curl; keep your elbows tucked in at your waist and raise your arms while bending only at the elbow. Make sure you use the same amount of weight in each arm. Start with 8 to 10 repetitions and gradually increase daily.
4. Endurance is Everything
Exercise that builds endurance goes hand in hand with strengthening exercises for the senior citizen. Exercises that build endurance include gardening or raking, biking or using a stationary bike, brisk walking or swimming. Build endurance by increasing the amount of exercise every day; add another ten minutes to the bike or another half mile to the walk. Build your endurance slowly so the exercise is easy for you to do daily.
5. Exercise For Everyone
Exercise is important for everyone, especially if you are disabled or bedridden. Moving the body and extremities increases circulation, which in turn reduces the chance for skin problems or bedsores. Exercises can be done sitting in a wheelchair or lying in a bed. For example, the caregiver can lift the leg, then bend the knee before placing the leg back in position. The ankle is then moved in a circular motion, the toes are pointed to the shinbone, then the toes are pointed downward. These range of motion exercises enhance circulation and flexibility.
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