As you have gotten older, like other people, you may have become more sedentary. This can lend to muscle loss as well as bone loss. Then bones will break easier when you fall, and that could end with many trips to the hospital and a hip replacement, or worse. Also you could end up in a nursing home being taken care of by someone else instead of being independent. So exercise isn’t just about getting toned muscles, but keeping your independence as well. So what exercises should you, as a senior, be doing every week to stay fit and strong?
There are five areas of exercise which are important for those older than 55. Those areas are flexibility, cardio, strength, balance and core. Of those, strength, flexibility and balance are the most important because; as we age, our muscles get smaller and weaker. And there is loss of flexibility because of changes in the connective tissues. Loss of balance is due to many factors, but exercise can help with this. Please remember if you are a man older than 45, a woman older than 55 or if you’re a smoker or heavy drinker to get a physical before starting to exercise. You should always follow your doctor’s recommendations in this too. So to get and stay healthy, you need to get moving to stay moving so below are some exercises for each area which needs to be exercised.
1. Cardio: Cardio exercise is anything that gets you moving and your heart pumping. You should do at least 30 minutes of cardio exercise a day. If you don’t have time to do 30 minutes at one time, then you can do three 10 minute sessions throughout your day. You can go for a brisk walk, run, swim, ride a bike or do exercise to videos for this. Too, if you have knee problems, low-impact exercises are less stressful on your knees.