How to Safely Exercise as a Senior

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By Lamonique
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Safely Exercise as a Senior

Do you have a desire to have more flexibility in movement or more stamina? Great, because there are many physical and mental benefits to exercising. The senior population can have fun and safely enjoy these benefits.

Seniors who engage in exercise may:

. have greater energy
. maintain longer independence
. have stronger muscles
. Be more alert
. Have better flexibility

Now that we know some of the great benefits to senior exercise, let's explore the steps to safely begin exercising.

Difficulty: Moderately Easy

Instructions

Things You'll Need:

Motivation
Sturdy Stair without arms
1 lb arm weights

Step 1

ENDURANCE- Build this up slowly with cardio exercises. You do not have to engage in high impact aerobics to build endurance.

CHAIR EXERCISE- can be a fun and safe way for seniors to get their heart rates up. Try 10 minutes of chair exercise at first. PBS has and excellent chair exercise show called Sit and Be Fit; you can also order the show online see the additional resources below. After exercising for 10 minutes at a time for 2 weeks, move on to 20 minutes at a time. The important thing to remember is that you are moving again. Don't do anything that feels uncomfortable or unsafe for you.

* Remember to never sop suddenly exercising when your heart rate is elevated. If you begin to feel tired or want to quit- continue moving but at slower and slower paces until your heart rate is regulated at almost resting point and then stop.
Step 2

STRENGTH TRAINING- Again chair exercise is great for this also. Use light 1 lb weights or use your own arms without weights. Move your arms as if they were restrained with a little weight in a slow motion. (Act as if you were holding weights).

*Remember do not hold your breath while strength training as this can affect blood pressure.
Step 3

BALANCE- Use your chair for balance exercises. Stand up and sit down for a few sets in the chair. Next hold the chair and lift one leg than the other, repeat alternating legs.

*Remember if you are unsure of your balance ability have someone else in the room stay with you while you complete the balancing exercises.
Step 4

STRETCH- Congratulations you've officially worked out and gotten that heart rate up and now it's time to stretch it out.

From the sitting position:

1. Place your hands above your head
2. Touch your toes
3. Place your left hand on your right leg and place your right arm on the back of the chair- look as far back as you safely can and stretch.
4. Now repeat step 4 on the other side.

GOOD JOB!!!