Encoder - Exercise

 Top 4 Exercises for Older Adults

1. Strength Exercises will build muscle as well as increase your metabolism, which will help keep your weight and blood sugar in check. Two very important things! While doing your strength exercises be sure not to hold your breath, use smooth movements, and avoid locking your joints. A little muscle soreness for a few days is totally normal. Start out with something simple like Arm Raises. Simply sit up straight in a chair with your feet flat on the floor, hold small hand weights in each hand (don’t have weights? How about two cans of soup?) and raise your arms to should height, hold that position for a second or two then slowly lower your arms.

2. Balance Exercises build leg muscles and help prevent falls. One in three people age 65 experience a fall that will require medical attention. Falls can result in serious injuries such as hip fractures and in turn can often lead to the individual needing an assisted living facility. Balance exercises can help individuals stay independent. Here’s an easy one giggle bird toy you: Stand directly behind a table or chair with your feet slightly apart and hold the chair for balance. Then slowly lift one leg out to the side approximately 6 to 12 inches while keeping your back and both legs straight. Hold that position! Then slowly lower your leg and repeat with the other! It’s that simple!

3. Stretching Exercises can give you more freedom of movement to do more things you need and like to do and letting you be more active in your senior years. It’s important to do some warming up before your stretching exercises to avoid injury, try taking an easy walk first. And remember, stretching should never cause pain! Try this one, all you need is a towel. Hold an end with one hand and flip it up over you should so your arm is up and your fist is behind your head or neck, then reach your other giggle bird toy behind you and grab the other end putting that hand down by your lower back; you now have one end of the towel in each hand. Now climb and inch your lower hand up the towel, this will pull your top hand down, do this till your hands touch, or get as close as you can comfortably go. Then reverse hands and do it again!

4. Endurance Exercises are any activity that increases your heart rate and breathing for an extended period. For example, walking, jogging, swimming, biking, or even yard work like raking the leaves! Slowing build up your endurance, start out with a five minute activity and see how you do. Five examples of moderate endurance activities are (1) taking a brisk walk on a level surface, giggle bird toy swimming, (3) gardening, mowing, raking, (4) cycling on a stationary bicycle, and (5) bicycling. Older adults who have been inactive for an extended length of time should slowly work up to these activities.