Seniors and Exercise

Keep Seniors in Shape 

If you’re an older adult looking to establish an exercise routine, you should, ideally, be able to incorporate 150 minutes of moderate endurance activity into your week. This can include walking, swimming, cycling, and a little bit of time every day to improve strength, flexibility, and balance. Suggest this amount of time for generally fit Americans aged 65 and older. Even though this sounds like a lot, the good news is that you can break it down into 10- or 15-minute chunks of exercise two or more times a day. Suggest this amount of time for generally fit Americans aged 65 and older. Even though this sounds like a lot, the good news is that you can break it down into 10- or 15-minute chunks of exercise two or more times a day. Suggest this amount of time for generally fit Americans aged 65 and older. Even though this sounds like a lot, the good news is that you can break it down into 10- or 15-minute chunks of exercise two or more times a day. There are dozens of exercises you can do to build strength without having to set foot in a gym. Here are a few examples for people who are just getting started.

Abdominal contractions

To increase strength in the abdominal muscles

• 1. Take a deep breath and tighten your abdominal muscles
• 2. Hold for 3 breaths and then release the contraction
• 3. Repeat 10 times

Wall pushups

To increase strength in the chest and shoulders

Stand about 3 feet away from a wall, facing the wall, with your feet shoulder-width apart.

• 1. Lean forward and place your hands flat on the wall, in line with your shoulders. Your body should be in plank position, with your spine straight, not sagging or arched
• 2. Lower your body toward the wall and then push back
• 3. Repeat 10 times

Shoulder blade squeeze

To strengthen postural muscles and stretch the chest

• 1. Sit up straight in your seat, rest your hands in your lap, and squeeze your shoulder blades toward one another
• 2. Focus on keeping your shoulders down, not hunched up toward your ears, and hold for 3 seconds
• 3. Release and repeat 8 to 12 times

Toe taps

To strengthen the lower legs

• 1. Sitting in a chair and keeping your heels on the floor, lift your toes high enough that you can feel the muscles along your shin working. (This helps keep blood circulating in your legs and also strengthens the lower leg.)
• 2. Repeat 20 times

Heel raises

To strengthen the upper calves

• 1. Sitting in a chair, keep your toes and the balls of your feet on the floor and lift your heels
• 2. Repeat 20 times

Shoulder and upper back stretch

To stretch the shoulders and back

• 1. Bend your right arm, raising it so your elbow is chest level and your right fist is near your left shoulder
• 2. Place your left hand on your right elbow and gently pull your right arm across your chest
• 3. Hold for 20 to 30 seconds.
• 4. Repeat with the opposite arm

Ankle rotations

To strengthen the calves

• 1. Seated in a chair, lift your right foot off the floor and slowly rotate your foot 5 times to the right and then 5 times to the left
• 2. Repeat with the left foot

Remember to contact your physician before starting any exercise routine. Make it group activity or exercise with a partner. Having a partner or group can be a great motivator and adds accountability. I mean there are some days we may not want to exercise and a partner will help you to get up and get moving. Exercise has so many benefits other than just building strength and stamina. Do you have high blood pressure? Exercise could lower your blood pressure and if you’re diabetic it could reduce your A1C. If you think you’re not physically able to exercise start light and work your way up.

NOW LETS GET MOVING!