Exercise & Fitness: Tips for working out at home

active-senior-adults-outdoors-enjoying-cardio-benefits-of-stretching-and-tai-chi_medium-748x310_3Exercise is important as you grow older; possibly more so than when you’re young. Regular exercise can help boost energy, maintain your independence, and manage symptoms of illness or pain.   The activities you participate in don’t need to be strenuous, nor require trips to the gym, just enough to keep you fitter and healthier. Exercise has proven to reverse symptoms of aging while boosting your mood, mind and memory.  There are many ways to keep your body moving and improve your health.

Balance exercises

People lose a lot of the natural grace and balance they had as they grow older.  According to the Center for Disease Control (CDC), for people over sixty-five, falls are the most common cause of injury and the number one reason for admission to the hospital. Building up strength in your muscles using Pilates small exercises can teach you the ropes and help you build the core strength in your stomach needed to remain balanced and prevent falls.  Poor balance can cause a lower quality of life.  You can train your body to be more balanced by utilizing activities of your daily life to help keep your balance in shape.  Just performing little leg balances and shifting your body’s weight here and there while you’re doing housework will help maintain it.

Balance is also more than just a physical trait – it’s also a mental and emotional one. It pays to address any worries that pop up more often you are comfortable with, like any needs you might have when it comes to retirement. By discussing and addressing them as efficiently and early as they can, UK readers can also keep their retirement in balance and feel better about their future by reviewing your retirement needs at Aviva Retirement.

senior-couple-stretchingStretching

You need to maintain your flexibility to enable freedom of movement.  As we age muscles become shorter and lose their elasticity.  It becomes very important for seniors to maintain range of motion and your ability to move all joints normally with activities during the day. Obviously this is not an easy task as you get older, because your hamstrings shorten etc.  If you sit on the floor during your favorite television programs and perform light stretches for your arms, legs and even your back, you’ll find it easier to bend and pick things up.  Take it easy and pace yourself.  You don’t want to over-exert your muscles.  Stretching is an excellent way to relax and relieve tension if you incorporate breathing exercises and good posture in your stretching program.  The great thing about stretching is that it can be fun and done almost anytime and any place. Stretching to increase your flexibility and freedom of movement will help you do more of the activities you enjoy.

Mild endurance training

Whether you’re going for a light jog around the block, walking, going for regular swims, riding a bicycle or even gardening, you need to keep performing exercises which will elevate your heart rate and breathing for extended periods of time.  The more you do it, the more capable you’ll be.  11529792-nordic-walking--happy-mature-or-senior-couple-doing-sports-in-summer-outdoorsStart small and slowly build up.  Not only will you have more energy, you’ll also feel happier because exercise releases endorphins.  Even a few controlled trips up and down the stairs can be beneficial.  The benefits of endurance training in a senior exercise program can increase endurance, energy level, increased fat metabolism, and prevention of heart disease.  Think of how much easier it will be to walk, grocery shop and play with friends and even your grandchildren!

We’ve all heard about the many benefits of exercise — a healthier heart, stronger bones, improved appearance and flexibility — but exercise has many additional benefits, especially for seniors.  Reminding yourself of the exercise goals you’ve achieved will keep you motivated to continue on the path to great health!

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