Exercise programs for seniors. That is a topic that many seniors spend a great deal of time on. I happen to be one of them. I
am constantly thinking about what kind of things I can do to improve my health through exercise and I have come up with a
few ideas.First let us discuss some of the main categories we seniors should consider. The primary categories of
exercises we should consider are as follows.
The first category I will discuss is balancing exercises. There are so many things you can do to improve your balance.
For example, stand on on leg two or three times a day for at least thirty seconds. You may find this difficult and you may want do try it for fifteen seconds and then build up to thirty or even more. Another way you can improve your balance is to stand up and sit down in a chair without using your arms . Not only will that improve your balance it will strengthen your leg muscles. Another idea will be if you are bending over try to do it without arm support. Obviously, these measures must be performed very carefully so you do not injure yourself. I would always suggest you check with your doctor prior
to performing these balancing exercises.
The next category will be endurance training. This will include biking, walking, hiking, jogging, swimming and endurance on such machines as the StairMaster or elliptical machine. There are other obvious endurance training approaches and I will leave that up to the reader. I, for example, prefer either walking or using the elliptical machine. I try to do it at least twenty minutes a day five or six day per week. Again prior to embarking upon such a program check with your doctor first.
Stretching exercises are also very important and some of us, including me, tend to not focus enough on this category. Stretching will allow you much better range of motion and will allow you to do more when it comes to your overall exercise program. There are so many stretching exercises you can do I will only touch upon a few of them. First, I like touching my toes. Do it slowly and do not jerk. Slowing bend over and touch you toes and hold it as long as you can. Try to repeat ten times and it will probably take you awhile to build up to ten. Also, when touching your toes try to hold each rep for about five to then seconds. Another stretching exercise that I like to do is placing my hands on a wall extending one leg straight back and the front leg bent. Slowing push forward until you feel the stretch in the back leg. Try ten reps and then switch legs. Try to hold the stretch to ten seconds. Once again, always check with your doctor first.
The final category is strengthening exercises and they can include free weights, or weight machines or simply push ups, pull ups and sit ups. I prefer the weight machines and I always use low weight and high reps. Try to do the exercises every other day and avoid everyday. Push ups are also very effective and sit ups as well. Some prefer free wights and I will only suggest if you use free weights try not to use weights that are too heavy. As always, I will suggest you check with your doctor first.
There’s is no reason that we seniors can not live a long and healthy life. We need to work hard on our the exercise programs for seniors and staying in shape and eating well. Also, we need to try to get enough sleep and try to eliminate stress as much as possible. Although I do not guarantee the fountain of youth I do believe you will improve your quality of life.