Exercising regularly can help to control your blood pressure, boost your energy levels, strengthen your bones and heart as well as reduce feelings of depression. It is important to note that you are never too old to start exercising. According to the American Heart Association’s Physical Activity Subcommittee, regular activity is recommended for every person including senior citizens. If you suffer from a chronic condition, you will need to speak to your doctor before you start any form of exercise.
If you are older and want to start exercising, you should look at some tips for cardio, strength exercises and stretching. This will help you create a workout routine that you can do during the week and build on as you progress. It is best to exercise around 30 minutes per day around 5 times per week to get the full benefits.
Tips For Cardio
If you want to get the overall health benefits that your heart needs, you should look at performing moderate to vigorous-intensity aerobic activities.
Walking is a good place to start and any senior women who have led a fairly sedentary life should look at walking around the yard. You can then move on to around the apartment complex or neighborhood. You have to start slow and work your way up.
All you have to focus on is getting outside and going for a walk. You can start with just 10 minutes per day and work up to 30 minutes. If you do not live in a safe neighborhood, you should go to the mall and walk down the aisles. You can also find or create a walking club to get involved in.
To increase the intensity, you should try carrying something light while you walk. This could be something like 3 to 5-pound hand weights. This will enhance the cardiovascular effectiveness of the workout.
Once you are ready, you can start to jog. You should warm up with a 10-minute walk first and then try to jog lightly for a few minutes before resting. Over time, you will be able to jog for 20 minutes at a time. When you do this, you need to ensure that you have sturdy shoes.
Tips For Strength Training
It is recommended that you complete muscle strengthening exercises at least 2 days per week. It’s something we see in a lot of senior care centers now as it There are a number of methods that you can try at home which should not cause any issues.
The first is to exercise your legs by sitting erect in a chair with both feet firmly on the ground and shoulder-width apart. You should then take hold of the sides of the chair for support if you need to. You can now lift one leg off the floor until your knee is straight and hold it in this position for a few seconds.
You should return the foot to the starting position and the rest with both feet on the ground. After a few seconds of rest, you need to repeat the movement with the other leg. You should look at completing 8 repetitions for each of your legs.
Arm raises should be the next exercise you look at and you will start these exercises in the same position as the leg raises. The only difference is that you should hold light weights in each hand. Your arms should be straight down your sides with your palms facing your body.
You should then have a small bend in the elbow and slowly lift your arms out. Stop when they are perpendicular to your body and parallel to the ground. You should hold the position for a few seconds and then slowly lower your arms to the starting position. You need to repeat this exercise 6 to 8 times with a short rest in between each repetition.
You should also look at tricep extensions which start with you sitting in a chair with your feet flat on the ground and a light weight in your left hand. You should then bend your left elbow up next to your ear so it is pointing to the ceiling. You can use your right had to support the left elbow and then straighten the left arm.
You will need to hold the position for a few seconds and then lower the left forearm into the starting position. This should be done 6 to 8 times before you switch to your right arm. The same process should be repeated for this arm.
Abdominal exercises will be the next to look at and are vital to overall health. There are a number of exercises that you can try including seated knees lifts. This will be done by sitting in a chair with your feet on the ground. You will then have to squeeze your abdominal muscles and raise your feet off the ground.
You need to hold your feet off the ground for a second before releasing. You should try to do this for 6 repetitions and hold the feet up for longer each time according to srcarecenter.com .
One of the best ways to improve your balance will be to walk heel to toe. You should start by standing close to a wall to help you balance. You can then walk by putting the heel of your right foot in front of the toes of your left foot. You should continue this foot placement until you have complete 6 heel to toe steps.
Tips For Stretches
When you ignore stretching, your muscles will tense and contract. Regular stretching sessions will decrease the chances of falling and help you remain flexible for years to come.
The first stretch to consider is the leg stretch which starts with you standing straight with both feet on the ground. You should then bend the left leg slightly and lean to the left without falling over. You should hold the stretch for a few seconds and then do the same to the right.
Another great stretch starts with you standing straight and putting one foot in front of the other. With your feet solidly in place, you should gently lean forward. You should then repeat this to the back and you should feel a stretch in the front and back of the leg.