Ideal Exercise Routines for Elderly People

When you’ve already reached the age of 60 and above, it doesn’t necessarily mean that you need to stop from having a healthy exercise. Well, you still need to maintain your physical being to prolong your life and this is a fact. Also, it’s just on e way on how you can cope with the stress you are enduring as you reach the prime of your life. So it’s best that you apply the best exercise routines even if you are in your senior years. Now, here are some of the exercises you can still do even if you are already old.

Exercises for Senior Individuals

Take into account before you do some exercises for your health, it is a must that you have an appointment to your doctor first. This is to make sure that you have the clearance to go on with your daily exercise routines.

Light Cardio Exercises – Light cardio exercises such as jogging, brisk walking or cycling can be implemented. You can do this every morning and you can do it for about 30 – 60 minutes only. Well, you can extend the time of your exercise according to your stamina and make sure you can still go on. 

Wall Pushups – You don’t have to do pushups on the floor since you can do it on the wall. Start doing the pushups on the wall and do it lightly by not forcing your whole body to push the wall. Your body would eventually sweat and this is a good exercise for you.

Stretches – Stretching your neck, arms and legs would be a fine thing to do especially in the morning. This will enhance your body’s range of motion. Just be careful when you stretch to avoid any muscle injuries.

Light Weight Exercises – You can also use some weights to do some exercises. However it is a must that you use only the light ones to assure that you can carry it. You can use dumbbells which are lighter than the usual thing you use in exercising when you were still young.

Yoga – Of course you can also do yoga exercises. All you have to do is to sit and relax and meditate. Focus on your ability to enhance the health of your mind and body and this will in turn make you feel healthy and fit.

Dancing – Indeed, dancing is also a form of exercise and a lot of senior citizens join ballroom dancing and even zumba just to be healthy and fit. You can also do some cha-cha, tango and even waltz. These types of dances would make your body flexible and free from body aches and pains.

These are some of the best exercises which you can do as an elderly individual. Take note, you can do body weight training, cardio exercises as long as you still have the stamina and you don’t have any other ailments which can aggravate your overall health. Also, you need to eat healthy foods and drink water at all times. This way, you may live longer and have a happy life.

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Simple Ab Exercise

It’s not only women who are conscious enough when it comes to belly fat. Both men and women desire a more sculpted and sexy abs yet not everyone have the dedication and time to exercise and diet. In our fast-paced times, most people spend their time either in the office or home in front of their computers. Studies show that extensive sitting is bad for once health. So, what can one do? Is there a way to exercise one’s abs while in the office and in front of the computer?

Yes, there is a way but first…

Why is the abdomen important for our health

Your abdomen is your core. It balances your body and helps you sit, stand, walk, run and every other action you do. The abdomen also helps with your posture. It stabilizes and supports your back and helps you lift heavy objects. Without the strength of your abs, you will have trouble sitting, lifting, walking or even getting out of bed.

What can you do to strengthen and tone your abs

Exercise is the best way to sculpt and strengthen your abs. Some people do crunches and Pilates. How about those who have busy schedules? Here are a few exercises you can do:

Core Contraction

In this exercise routine, you don’t have to do much. All you have to do is suck in your belly and hold it in as long as you can. You can do this while working on your reports, shopping for groceries, doing the laundry, and other things. Simple!

Leg Lift

Let’s add another move to your core contraction. While sitting straight (while writing your reports in the office), suck in your belly, then inhale while you raise one of your feet so your knee lifts for around 6 inches. Hold that position for 5 seconds then put your foot down as you exhale yet still sucking in your belly. Repeat the steps using your other foot. This simple exercise is to target your lower abdomen. You can do this while n the office or while watching TV.

Sit ups

Who says you have to be on the floor to do sit ups? All you have to do is sit at the edge of your seat. Make sure that you won’t fall off. Suck in your belly (contraction) the whole time you’re doing this simple exercise. Lean back until you feel the back of your seat then return to your previous seating position by lifting your upper body with solely your abdomen doing the work. Do this in slow motion while working on your work desk or watching a movie. This is a form of body weight training and is effective without leaving your desk.

There are simple ways to exercise your abs and these are just a few of them. Remember that with exercise, you must also gradually lessen your eating portions. Eat until you don't feel hungry, not until you feel bloated.

Do you have other tips and tricks to tone and strengthen one’s abs? Do you have other exercise you would like to share? Please feel free to share them via the comments area below.

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