How To Still Get Your Exercise As You Get Older - Exercises for the Elderly |
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By: Rob Jensen Posted: 2010-11-10 07:25:14 |
| Exercising is important for everyone, including the elderly. It is important that elderly individuals exercise those parts of their body that can be easily mobile in order to keep up their strength, their self esteem, and their independence. However, it can be difficult to find appropriate exercises for this group of people. The following exercises are designed in a way that will be easy for any elderly person to handle. They are low impact, highly effective exercises.As usual, any exercise you do should be approved by your doctor. You should also make sure that you take breaks in between workouts. You should not workout any more often than every other day, or about three times a week. You should also make sure that you only work out for about thirty minutes each day, as this should be sufficient to maintain and build muscle tone and keep you in shape, while also making sure that you don't overdo it and wind up in a hospital or doctor's office. Remember, you can always work up to more than that as time progresses and you get in better shape.Leg LiftsYou should exercise your legs in order to maintain muscle tone and mobility. You can do leg lifts while sitting in any chair doing other activities, such as watching television. Just lift your leg to be even with your waist, keep it there as long as you can, then lower it back down slowly. Repeat this with the other leg. Do as many repetitions as you are comfortable with, without exerting yourself or causing yourself pain. Even if you only do a few repetitions you will benefit.WalkingWalking is a great low impact exercise that works most of the important muscles in your body all at the same time. You work your calves, your thighs, and your stomach muscles, as well as your back muscles if you keep good posture as you walk. You can also work your arm muscles while walking if you carry one or two pound weights and swing your arms as you walk.Exercise BikesExercise bikes are also a great low impact work out that work the thighs, calves and stomach muscles. You can control the speed of the bike, and therefore you control the duration and the hardness of your workout. Exercise bikes don't have to be big and bulky anymore, either. There are portable, easily stored mini bikes that are basically pedals on a stand. You can use it while sitting in any chair. This won't work your stomach muscles, but will work your legs.Exercise BallsExercise balls are a great way to get a low impact work out that is good for a bad back or bad knees. You use the ball to support your weight, back and knees while doing exercises that will strengthen your back, stomach, and leg muscles. These exercises are a great alternative to crunches, sit ups, push ups, and leg lifts. You can get the same exercise as a low impact aerobic workout without all the strain on your back, hips and knees. These are really the best way for many elderly people to exercise.Swimming and Water AerobicsThis is a great workout for seniors because the water helps you to work your muscles while also supporting you so that you don't strain yourself too much. You can find water aerobics classes at most public indoor swimming pools in your area, including the YMCA. Memberships or lessons are generally discounted for seniors. You can either free swim or you can take the water aerobics classes. The water aerobics is especially good for people with hip and knee problems. |
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