An active lifestyle is a key ingredient in making the most out of your golden years. Regular and proper exercise not only works wonders for your health, it also helps you keep a pleasant disposition. Exercising with neighbors and friends in your retirement community is great for your social life, as well.
Start building your regular exercise habit with the following low-impact and non-strenuous exercises:
- Stretching
Stretching is a crucial first step for any exercise session. It protects you from injury by keeping your limbs and joints loose before engaging in any physical activity. It also improves your circulation, allowing your body to get the most benefits out of the rest of the exercises that you do.
- Light aerobic exercises
Aerobic activity is excellent for your heart and lungs. Light exercises such as brisk walking and swimming help you burn calories, lower blood pressure, improve energy levels, and keep joints flexible.
For older adults, building endurance for aerobic exercises should be done gradually. Starting with 5-minute cardio sessions per day is safe until you are comfortable enough to raise it to 30-minute sessions.
- Arm raises
Maintain your upper body strength with arm raises. For this exercise, you can use light resistance bands or hand weights to develop muscle mass and build more strength. Do variations such as front-facing raises and side raises.
- Bicep curls
Arm curls help you maintain the strength you need to lift everyday objects. Use light hand weights or a resistance band for this practical exercise. You can do it either seated or standing, as long as the weights that you use are not so heavy that your risk injuring your back.
- Pushups
Pushups are excellent for the arms, shoulders, chest, and core muscles. However, the traditional form – with the legs straightened out – may be too strenuous for older adults. Effective alternatives to the traditional pushup include wall pushups and the modified pushup, which decreases the strain by allowing your knees to support your weight.
- Leg raises
Designed to strengthen your hips, thighs, and buttocks, leg raises are also effective for improving your balance. Hold on to a chair, table, or any stable surface to keep your balance as you lift one leg while supporting your weight with the other. Alternate sideward and backward raises between sets.
- Toe and chair stands
Another easy exercise to aid your balance is the chair stand. Using the back rest of the chair for support, slowly lift your weight on your toes and hold the position for a few seconds before slowly lowering your heels back on the floor.
- Squats
To improve lower body strength, do squats with a sturdy chair or desk nearby to support your balance. Lower your body to an almost sitting position with your back straight and hold this position for a few moments. Do just 3 to 5 repetitions at the start before increasing the count as your strength improves.
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