Simple Exercise tips for senior citizens

Participating in a regular exercise program is an effective way to reduce and prevent functional declines associated with aging. Both endurance and strength exercises are encouraged to improve your overall health status. For many of seniors, squeezing in an exercise routine in their daily schedule isn’t always easy. With the help of a HomeHero caregiver, you can work together to find easy ways to make the time for it and stay safe while exercising.

Brisk Walking

Endurance is a fitness component that is important to maintain as you age. Both aerobic and endurance exercises can help maintain various aspects of heart and lung function as well as cardiac output.

Seniors should build up to at least 30 minutes of endurance exercises. Walking is a great way to start. Try taking a slow walk for about 20 minutes each day. It’s a great way to be outdoors and enjoy the weather.

Weight Lifts

Strength and resistance training is a realistic strategy that can also help offset the loss of muscle mass typically associated with aging. It will also help improve your functional capacity and independence. Risk factors can be reduced that are associated with diseases prevalent in seniors such as hypertension, diabetes and osteoporosis.

Using your body weight with sit-ups and pull-ups is the least expensive option. But for minimal cost, you can also purchase dumbbells and elastic bands to provide better resistance. Strength training two to three days a week, with a day of rest between workouts, is recommended to maintain bone and muscle strength.

There are the usually concerns about what would be the exercise goals and whether it would be safe. Here are some easy guidelines to begin an exercise program:

How hard should you work?

• Monitor the intensity and duration.
• Monitor heart rate. Your caregiver can help you with this.
• If you are on medications that affect your heart rate, talk to your doctor.
• You should never be in pain or be unable to speak.
• Start each session slowly and give yourself time to warm up.
  
  

Where should I exercise?

• A health club is a good place for self-help, but if you’re not comfortable outdoors, you may do it at home. It’s important, however, not to overwork yourself too quickly. Be sure to get advice about any exercise program you take on and have someone, ideally your caregiver, to watch after you.

• Selecting exercise equipment is an important decision, both in terms of function and finance. It can be a treadmill, stationary bike or even walking shoes. Make sure they’re comfortable and safe.
  
  

How long should I exercise for?

• Duration may be five minutes at the beginning of your program. Plan to gradually increase your progress to at least 20 minutes of continuous exercise each day. 30 to 45 minutes is ideal.
  
  

How often should I exercise?

• Endurance exercises are recommended three to five days each week. You can also do strength exercises to switch up your routine.
  
  

Safety

• It is better to exercise with a partner or in a supervised facility.
• Consider seeing an exercise professional and your doctor before starting your exercise program.

After you go through this list, you should be ready to start your exercise program. Keep in mind to always avoid strain and exhaustion. Don’t be afraid to stop exercising as soon as you feel tired and long before you feel exhausted. Be sure to seek the advice of a doctor before you undertake a new form of exercise.

Take part in physical activities you enjoy most. Walking, stretching, dancing, gardening, hiking and cycling are all excellent activities that you may have not tried or thought about yet.

Read more: homehero.org