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Senior Exercises for Healthy AgingSenior exercises are not that much different than other exercises. The primary difference is in the intensity, duration and how and where they are performed. As with younger adults, exercises for seniors includes strength training, stretching routines and endurance or aerobic workouts. In addition to these types of workouts, as a senior you want to add some balancing movements as well. In fact, these four types of workouts for seniors are recommended by the National Institute of Health (NIH). To learn more about each of these types of exercises for seniors, click on a link below or scroll through this page.
Don't worry if you feel some muscle soreness and slight fatigue as this is normal. However, if it lasts more than a few days check with your doctor. Aches in your joints, painful muscle pulls or exhaustion are not normal so if you experience these symptoms, check with your doctor. Here are several senior strength training exercises with instructions and an exercise video to ensure you are doing them correctly. Back to List Senior Exercises for Balance Balance exercises are designed to help strengthen the legs and improve your balance. Loss of balance is common in seniors and can cause injuries to your hips, knees and other areas. U.S. hospitals report about 300,000 admissions for broken hips with most of these due to falling. When doing balancing exercises be sure to use a table or chair to hold onto when using just one hand for the exercise. As you begin to gain more balance, try holding on with just a few of your finger tips. As this becomes comfortable, really challenge yourself and let go of the chair or table. Be sure to keep them close by in case you need them to regain your balance.
Senior Exercises – Stretches Stretching keeps our muscles loose and healthy. With stretching you are not only lengthening your muscles but strengthening them as well. Stretching your muscles give you a better range of motion, increases your flexibility, reduces stress, improves posture and circulation. Seniors can benefit greatly from adding stretching exercises to their weekly routine. Check out these benefits to stretching exercises. If you are concerned about balance, then try performing stretches while seated in a chair. You still get the benefit of stretching your muscles without risking a fall and injury. Many stretching exercises can easily be modified to be performed while sitting in a chair. Check out these seated senior stretching exercises. Back to List Senior Exercises - Endurance Workouts for Seniors Aerobics are often thought of as 3 mile long runs, sweating at the gym or pounding away on a treadmill. Your aerobic workouts don't have to a fast nor do you have to sweat to make it good for you. Aerobics, also known as cardiovascular exercises, are those activities that get your heart pumping and the blood circulating. So your endurance training can be a brisk walk, swimming, or even gardening and playing golf. Pick activities that you enjoy and will stick with. Start out slow especially if you have been relatively inactive for awhile. Try doing an activity that keeps your heart rate slightly elevated for a duration of 5 minutes. As you get comfortable with this, increase your time. Your endurance workouts should be at a level where you can still talk. You don't want to be out of breath as this can cause dizziness. If you experience dizziness, chest pains or difficulty talking while working out then you are working at too high of a level. Slow it down. If you are still experiencing these symptoms, consult with your doctor. Make sure you drink plenty of water before, during and after your workout. Don't forget to stretch your muscles before and after your workouts and always warm up before and after your senior exercises as well. To help you pick the right senior aerobic workouts, check out these useful ariticles. Water Aerobics Walking for Exercise Fun Activities and Calories Burned Back to Senior Exercises List Related Articles Warming Up Before Exercise Find out why warming up your muscles before exercise can help prevent injuries and make the most out of your workout. Eating Before Exercise Getting the proper nutrition before and after exercise is key to healthy living.
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