6 Easy Exercises for Senior Fitness
It can be hard to stay in shape the older one gets. Not only do metabolisms slow down, but inactivity makes joints stiff, which makes it more difficult to get moving. Below are some easy exercises you can do to help loosen up joints and get active again.
Walking
This is the perfect exercise to start out with. It’s something most people do all the time anyway, it’s low impact, and you can do it anywhere. Each person can start at their own pace. Start walking briskly for just five minutes a day wherever possible – outside, at home, or even in a mall. If you are resident in an assisted living environment, you can try it in the hallways as well. Try to add just a minute or two every week with the goal being to walk briskly for 30 minutes a couple of times a week.
Mini Squats
Using a sturdy chair, or any other piece of heavy furniture, place your feet about shoulder width, or a little less apart
with the feet pointing straight forward. Holding firmly onto the back of the chair, bend your knees slowly, until you feel a slight pull. Repeat as many times as you can without straining. Also be careful to avoid bending your knees past your toes. This exercise can easily be worked into your daily routine and will help improve lower body strength as well as balance and flexibility.
Toe Stands
To do a toe stand use the back of a sturdy chair for balance. Then raise yourself slowly onto your tip toes, hold for a couple of seconds, and then lower yourself back down. This exercise is good for increasing balance and flexibility in your ankles and feet. It also strengthens your calf muscles. These are all areas that are important to keep strong to reduce the risk of falls.
Chest Stretch
Stand or sit with your feet shoulder width apart and let your arms hang by your sides. Take a couple of deep breaths and let your muscles relax. Then join your hands behind your back. Allow your spine to bend gently back and upward and allow your head to go back in alignment with your spine. Continue breathing deeply and evenly. This exercise helps open up your airways and keep your chest muscles and shoulders loose. This exercise can also help if you have chronic breathing problems and back problems.
The key to beginning an exercise routine in your later years is to take it slowly and increase the amount that you do gradually. Always seek medical advice before beginning any new fitness regimen.
