Doctors and family members tell older people to get off the couch and walk, swim or ride a bike to keep the heart pumping, to lose weight and for added health benefits. But there are other exercise routines for older people that will benefit their health. It is important for older people to exercise, but it is equally important that they not overdo it. Consult your physician before beginning these exercise routines.
Stretching Exercises
Stretching exercise routines can be used as part of a warmup to more strenuous exercises. Stretching will help to keep muscles from cramping during vigorous exercise. Older people should stretch for a longer period than younger people because they are more susceptible to injury. After a brief warmup, such as walking for five minutes, begin the stretching routine. Hold each stretch for 10 seconds. Repeat each stretch three to five times. Perform a stretching exercise routine three times per week for 20 minutes each session.
Balance Exercises
Older people fall more often than younger people. Balance exercise routines for older people can help prevent seniors from falling. Many older adults practice t'ai chi, a martial art, to improve balance. Regular strength routines will also improve balance, especially those including exercises for the knees, legs and hips.
Strength Exercises
We all lose muscle tissue as we age. Strength exercise routines for seniors are necessary to build muscle tissue and to improve balance, coordination and flexibility. Strength training helps to protect the lower back and the joints and to slow bone loss associated with osteoporosis. Begin strength training by lifting weights. Start with a light weight (1 to 3 lbs.). Choose a routine that targets all the major muscle groups. Do three sets of 10 repetitions of each exercise, increasing the sets as the weights begin to feel lighter. The routine should be performed at least two days per week with a day of rest between workouts.
Aerobic Exercises
Aerobic exercise routines for older people involve sustaining a cardiovascular activity for at least 20 minutes. Begin gradually, starting with a few minutes of walking, jogging, biking or other endurance activity, with a goal of exercising 20 minutes per day nearly every day of the week. Warm up before starting the exercise routine. If you are taking medications, consult your physician about which aerobic exercises would be best.
