Thursday, May 2nd, 2013

Simple Exercises For Seniors

Exercise is important for good health. No matter what age you are, you can improve your strength, balance, flexibility and endurance. All you need initially is to talk to a doctor before you start any new exercise regimen, but once you get the all-clear, a low-impact exercise routine can benefit your health by stretching and strengthening your muscles, reducing stress, preventing injury and even helping to lower your blood pressure. Yes, don’t get astonished, here we share some simple exercises for those in the group of 50 plus. Read on…

Build Your Muscle with Arm Raises

How to do it: Sit in a chair with your back straight. Keep feet flat on the floor even with your shoulders. Hold hand weights straight down at your sides with palms facing inward. Raise both arms to side, shoulder height. Hold the position for 1 second and now slowly lower arms to the sides. Now pause to rest and repeat 8 to 15 times.
Point to remember: Start without weights, and as you gain strength you can add weight in increments of 1 or 2 pounds. Cans of soup make a good substitute for weights.

Do Side Leg Raises to Strengthen Hip and Thigh

How to do it: Stand straight, directly behind table or chair, feet slightly apart. Hold table or chair for balance and now slowly lift one leg to side, 6 to 12 inches out to the side. Keep your back and both legs straight. Don’t point your toes downward; keep them facing forward during this exercise. Hold this position and slowly lower leg and t hen repeat the same step with other leg. Keep back and knees straight throughout exercise and do alternate legs until you repeat exercise 8 to 15 times with each leg.

For Healthy Heart do Cardio Exercises

Here are some examples of moderate endurance activities for the average older adult:
• Walking briskly on a level surface
• Swimming
• Gardening, mowing, or raking the lawn
• Cycling on a stationary bicycle
• Bicycling outdoors on a level surface

Safe Fitness Rules For Fifty Plus
If you have not exercised regularly for awhile, it’s important to make sure you begin with a safe senior exercise program.
Check with your doctor if you are experiencing any of the following:
• A weakening in the wall of the heart’s major outgoing blood vessel called an abdominal aortic aneurysm
• A narrowing of one of the heart’s valves called critical aortic stenosis joint swelling
• Foot or ankle sores that won’t heal
• Persistent pain or problems walking after a fall. You might have a fracture and not know it.
• Eye conditions such as bleeding in the retina or a detached retina. Also consult your doctor about safe senior exercise after a cataract removal or lens implant, or after laser treatment or other eye surgery.
Remember to pay attention to how you feel once you start your senior exercise program as it is only after this keen observance you will be able to continue exercising for long without any health hassle.

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Category: Fitness
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