Senior Exercises Ideas | Home Care Assistance Fort Lauderdale

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Senior Exercises Ideas
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• Exercise counts as an important activity no
  matter how old you become, but it's especially
  important as you age. Your body begins to lose up
  to five percent of its muscle mass starting in
  your forties. Further, starting in your fifties,
  that number jumps to one to two percent per year.
  Other benefits include staving off heart disease
  and diabetes and helping to reduce the pain of
  arthritis. Here are five exercise ideas that
  seniors can do to keep them fit and happy.

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Cardio

• You don't need to do hours of cardio exercises to
  benefit your body. Five to 10 minutes of exercise
  a couple of times a week will get you started.

• Five to 10 minutes of exercise a couple of times
  a week will get you started. Once you're in
  shape, you can bump that amount up to 20 or 30
  minutes two or three times a week. Some good
  aerobic exercises for seniors include swimming
  and walking, which are low impact.

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Arm Raises

• With just some elastic exercise bands or some
  five pounds weights, you can keep your arms and
  shoulders in shape with some arm raises. Keep
  your feet flat and at least shoulder-width apart
  to form a good base. Do two sessions of 10 reps
  each.

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Wall Ups

• You've no doubt experienced the benefit of
  pushups, but as you age, conditions such as
  arthritis may make kneeling uncomfortable. Try to
  do wall pushups or wall ups instead. Stand about
  a foot from the wall, with your hands placed flat
  on the wall. Lean into the wall until your chest
  touches the wall, then push away from the wall
  until your arms are straight. Do two reps of 10.

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Standing Leg Raises

• One of the problems you may encounter as you get
  older is balance or more specifically, losing
  your balance

Doing standing leg raises not only helps with
your balance, but also firms up the buttocks,
thighs, and hips.
To do this, hold the back of a chair and kick
your leg in a backward direction, holding the
position once it's raised behind you as far as
you can go. Keep the knee straight. Do two reps
of 10.
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Last Thoughts

• For exercise to be effective, you need to do it a
  couple of times a week. Before starting an
  exercise plan, make sure to take a visit to your
  doctor. Finally, it's never too late to begin
  building muscle. A study in Boston showed that
  seniors who exercised increased their walking
  speed by 12 percent and their leg strength by 113
  percent! It really is never too late to start
  exercising.

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